Progression ladder for the Dumbbell One Arm Prone Hammer Curl

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Easier and harder steps around the Dumbbell One Arm Prone Hammer Curl

These are the substitutes for the Dumbbell One Arm Prone Hammer Curl, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (1)

  1. Dumbbell Concentration CurlPlay demonstration

    Dumbbell Concentration Curl

    • Beginner
    • Dumbbell
    • Biceps

Where you are now

Dumbbell One Arm Prone Hammer CurlPlay demonstration

Dumbbell One Arm Prone Hammer Curl

  • Beginner
  • Dumbbell
  • Biceps

Harder steps (6)

  1. Barbell Prone Incline CurlPlay demonstration

    Barbell Prone Incline Curl

    • Beginner
    • Barbell
    • Biceps
  2. Dumbbell Standing Preacher CurlPlay demonstration

    Dumbbell Standing Preacher Curl

    • Intermediate
    • Dumbbell
    • Biceps
  3. Dumbbell Prone Incline CurlPlay demonstration

    Dumbbell Prone Incline Curl

    • Intermediate
    • Dumbbell
    • Biceps
  4. Dumbbell Standing One Arm Curl (Over Incline Bench)Play demonstration

    Dumbbell Standing One Arm Curl (Over Incline Bench)

    • Intermediate
    • Dumbbell
    • Biceps
  5. Dumbbell Seated Revers Grip Concentration CurlPlay demonstration

    Dumbbell Seated Revers Grip Concentration Curl

    • Intermediate
    • Dumbbell
    • Biceps
  6. Dumbbell Prone Incline Hammer CurlPlay demonstration

    Dumbbell Prone Incline Hammer Curl

    • Intermediate
    • Dumbbell
    • Biceps

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