Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

One-Arm Standing Dumbbell Curl 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.

  1. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side.
  2. Your palms should be facing up, and the dumbbells should not touch your body.
  3. Before starting the set, take up the slack by lifting the weight slightly so the tension is in your biceps.
  4. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible.
  5. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep.
  6. Repeat for desired reps, and then repeat on your other arm.

One-Arm Standing Dumbbell Curl Tips

  • Keep your body fixed throughout the set. Only your forearms should be moving.
  • 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.
1 Comment
Posted on: Thu, 08/03/2023 - 17:36

This exercise works the abs, particularly the obliques extremely well. In a static way, just as the side plank.
So, doing this with one dumbbell kills 2 flies with one swat.