10 Best Dumbbell One Arm Prone Hammer Curl Alternatives for Home & Rehab

The Dumbbell One Arm Prone Hammer Curl is done lying face down with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Prone Curl, the Cross Body Hammer Curl and the Dumbbell One Arm Seated Hammer Curl. Three harder versions, the Dumbbell Prone Incline Hammer Curl, the Dumbbell One Arm Hammer Preacher Curl and the Dumbbell Prone Incline Curl, are listed below as progressions rather than swaps.

Dumbbell One Arm Prone Hammer CurlWatch the Dumbbell One Arm Prone Hammer Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Prone Hammer Curl

The steps for the Dumbbell One Arm Prone Hammer Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
  2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

The 10 Best Dumbbell One Arm Prone Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Prone Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell One Arm Prone CurlPlay demonstration

    1. Dumbbell One Arm Prone Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
    2. Extend your arm fully, letting it hang straight down towards the floor.
    3. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl
  2. Dumbbell Prone Incline Hammer CurlPlay demonstration

    Progression

    2. Dumbbell Prone Incline Hammer Curl

    92% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Adjust the bench to a 45-degree incline.
    2. Lie face down on the bench with a dumbbell in each hand, palms facing each other.
    3. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
    4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    5. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    6. Hold the contracted position for a brief pause as you squeeze your biceps.
    7. Inhale and slowly begin to lower the dumbbells back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl
  4. Cross Body Hammer Curl

    4. Cross Body Hammer Curl

    91% match

    Biceps · Beginner · Isolation

    The same equipment, done standing instead.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
    2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
    3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
    4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
    • Body position: standing, not lying face down
  5. Dumbbell One Arm Seated Hammer CurlPlay demonstration

    5. Dumbbell One Arm Seated Hammer Curl

    91% match

    Biceps · Beginner · Isolation

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
    3. Rest your elbow on the inside of your thigh, just above the knee.
    4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    5. Pause for a moment at the top, squeezing your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
    • Body position: seated, not lying face down
  6. Dumbbell One Arm Standing Hammer CurlPlay demonstration

    6. Dumbbell One Arm Standing Hammer Curl

    90% match

    Biceps · Beginner · Isolation

    Pick this when you want to work the biceps with more balance to manage.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps.
    4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Dumbbell One Arm Prone Hammer Curl
  7. Spider Curl

    7. Spider Curl

    88% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
    2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
    3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
    4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
    5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
    6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl

Why You Might Need a Dumbbell One Arm Prone Hammer Curl Alternative

You may substitute the prone hammer curl because of shoulder pain while prone, lack of an incline bench or unilateral dumbbells, or to vary stimulus for greater hypertrophy. The prone version biases the brachialis and brachioradialis by holding a neutral grip and stabilizing the elbow against the bench. Choose alternatives when you need less shoulder extension, want bilateral overload, or must protect a tendon: maintain a neutral wrist, control the eccentric phase to reduce tendon load, and stop if you feel sharp joint pain. Substitutes let you preserve elbow flexion mechanics while manipulating load, tempo, and range of motion to match your goal.

Dumbbell One Arm Prone Hammer Curl FAQ

What muscles does Dumbbell One Arm Prone Hammer Curl work?

The prone hammer curl primarily targets the brachialis and brachioradialis, with secondary activation of the biceps brachii. The neutral grip shifts force away from supination and emphasizes elbow flexion; stabilizing the elbow against the bench reduces shoulder contribution.

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