Dumbbell One Arm Standing Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold a dumbbell in one hand with your arm fully extended by your side and your palm facing your thigh.
3. Engage your core and pull your shoulders back and down to maintain a tall, upright posture.
4. Place your non-working hand on your hip or keep it by your side to help maintain balance.

How to do it

1. Exhale as you curl the weight toward your shoulder, rotating your forearm so your palm faces up as the dumbbell rises.
2. Keep your elbow pinned to your ribcage and avoid letting it drift forward or backward during the movement.
3. Squeeze your bicep hard at the top of the movement for a one-second pause.
4. Inhale as you slowly lower the dumbbell back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your elbow tucked into your side throughout the entire set.
• Avoid using momentum or swinging your torso to lift the weight.
• Maintain a neutral wrist position; do not let the wrist collapse or curl excessively.
• Ensure a full range of motion by fully extending the arm at the bottom of every rep.

Pro tips

• Focus on turning your pinky finger toward your shoulder at the top of the curl to maximize the peak contraction of the biceps.
• Keep your non-working side completely still to ensure the core is stabilizing the unilateral load effectively.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension and muscle fiber damage.
• Add a 'static hold' with the non-working arm at a 90-degree angle while the working arm completes its repetitions.

Frequently asked

What muscles does the dumbbell one arm standing curl work?

The dumbbell one arm standing curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell one arm standing curl?

The dumbbell one arm standing curl uses dumbbell.

Is the dumbbell one arm standing curl good for beginners?

Yes. The dumbbell one arm standing curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps