One Arm Prone Hammer Dumbbell Curl

This isolation exercise targets mainly the brachioradialis muscle of the forearm. This exercise is excellent for training the forearm for overall strength and size. With this setup, the arms are forced to work more without any compensation movement from the trunk.

• This exercise isolates the brachioradialis muscle of the forearm.
• This exercise also targets the biceps.
• The unilateral setup also helps address imbalances between both arms.
• This exercise is an excellent addition to further increasing the size of the biceps and forearms.

• This exercise can injure the lower back, arms, and elbows if not correctly executed.
• Proper execution and progression of resistance are advised to avoid injuries.
• Beginners should always start with light resistance and practice good form first.