One Arm Standing Dumbbell Curl Exercise Video

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 & Advice:

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 Bicep Exercises:

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

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Exercise Pictures:

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View all Bicep Exercises.