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One Arm Standing Dumbbell Curl Video & Instructions

One Arm Standing Dumbbell Curl video exercise guide. On this page you'll learn how to do a One Arm Standing Dumbbell Curl using the correct technique. Below you'll find the One Arm Standing Dumbbell Curl video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

The one arm standing dumbbell curl is a good way to correct any strength and size imbalances in the biceps as it works each muscle individually. Setup for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side. Your palms should be facing up, and the dumbbells not touching your body. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscle. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible. Squeeze the bicep at the top of the exercise, then slowly lower the weight down without it touching your body or taking the tension off your bicep. Repeat for desired reps, then repeat on your other arm.

Tips:

Keep your body fixed throughout the set. Don't let the dumbbell touch your body. Keep the tension on the bicep at all times, don't let the weight "hang" at the bottom of the exercise or "rest" at the top of the movement. Always work your weakest side first, for most people this is the right side.

More Dumbbells Biceps Exercises:

  1. Hammer Preacher Curl
  2. Standing Dumbbell Curl
  3. Alternating Standing Dumbbell Curl
  4. One Arm Standing Dumbbell Curl
  5. Twisting Standing Dumbbell Curl
  6. Standing Hammer Curl
  7. Alternate Standing Hammer Curl
  8. One Arm Standing Hammer Curl
  9. Hammer Curl Across The Body AKA Pinwheel Curls
  10. Seated Dumbbell Curl
  11. Alternate Seated Dumbbell Curl
  12. One Arm Seated Dumbbell Curl
  13. Seated Hammer Curl
  14. Alternate Seated Hammer Curl
  15. One Arm Seated Hammer Curl
  16. Incline Dumbbell Curl
  17. Alternate Incline Dumbbell Curl
  18. Incline Hammer Curl
  19. Alternate Incline Hammer Curl
  20. Prone Incline Dumbbell Curl
  21. One Arm Prone Dumbbell Curl
  22. Prone Incline Hammer Curl
  23. One Arm Prone Hammer Dumbbell Curl
  24. Lying Dumbbell Curl
  25. Concentration Curl
  26. Dumbbell Preacher Curl
  27. Alternate Dumbbell Preacher Curl
  28. One Arm Dumbbell Preacher Curl
  29. Dumbbell Hammer Preacher Curl
  30. Alternate Dumbbell Hammer Preacher Curl
  31. One Arm Dumbbell Hammer Preacher Curl
  32. Incline Bench Dumbbell Curl
  33. Incline Bench Hammer Curl
  34. Zottman Curl
  35. Zottman Preacher Curl
  36. Lying Wide Dumbbell Curl
  37. Exercise Ball Dumbbell Curl

EXERCISE PROFILE

Primary Muscle(s):
Biceps
Secondary Muscle(s):
None
Mechanics:
Isolation
Equipment:
Dumbbells

Excercise Pictures

One Arm Standing Dumbbell Curl
One Arm Standing Dumbbell Curl

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