# Single-Arm Prone Incline Curl

URL: https://heatsy.app/ex/one-arm-prone-dumbbell-curl

Also known as: One-Arm Prone Dumbbell Curl, Single-Arm Dumbbell Spider Curl, One-Arm Prone Incline Curl

Variation of: [Prone Incline Dumbbell Curl](https://heatsy.app/ex/prone-incline-dumbbell-curl)

Body region: Arms

## Equipment

- Dumbbells
- Adjustable Bench

## Technique

1. Set an adjustable bench to about 30 to 45 degrees and lie face down on it, chest on the pad.
2. Hold one dumbbell palm forward, the arm hanging vertically below the shoulder; rest the free hand on the bench.
3. Curl the dumbbell up toward your shoulder without moving your upper arm.
4. Squeeze hard at the top, then lower slowly until your arm is straight.
5. Finish the set, then switch arms.

### Cues

- Keep your chest on the bench.
- Keep the upper arm vertical.
- Pause briefly at the top of each rep.

### Common mistakes

- Swinging the elbow back to start the rep.
- Rolling the torso toward the working arm.
- Stopping short of a straight arm at the bottom.

## Variations

- [Reverse-Grip Dumbbell Spider Curl](https://heatsy.app/ex/dumbbell-reverse-spider-curl)
- [Single-Arm Reverse-Grip Dumbbell Spider Curl](https://heatsy.app/ex/one-arm-dumbbell-reverse-spider-curl)
- [Single-Arm Prone Incline Hammer Curl](https://heatsy.app/ex/one-arm-prone-hammer-curl)
- [Prone Incline Hammer Curl](https://heatsy.app/ex/prone-incline-hammer-curl)

## Alternatives

- [Incline Dumbbell Curl](https://heatsy.app/ex/incline-dumbbell-curl)
- [Preacher Curl](https://heatsy.app/ex/preacher-curl)