- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
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.
- Set up 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 should not touch your body.
- Before starting the set, take up the slack by lifting the weight slightly so the tension is in your biceps.
- 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, and then slowly lower the weight down without it touching your body or taking the tension off your bicep.
- 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.