Dumbbell Standing Single-Arm Bicep Curl
Build bigger biceps, one arm at a time! This isolation exercise targets & strengthens your bicep muscles for maximum growth.
The Dumbbell Standing Single-Arm Bicep Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Single-Arm Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis)
Dumbbell Standing Single-Arm Bicep Curl Variations and Alternatives
How to do the Dumbbell Standing Single-Arm Bicep Curl
Stand up straight with a dumbbell in one hand at arm's length. Keep your elbow close to your torso and palm facing forward. This is your starting position.
While keeping your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze the muscle.
Inhale and slowly begin to lower the dumbbell back to the starting position.
Repeat the movement for the desired number of repetitions.
Once you've completed the set on one arm, switch to the other arm and repeat the exercise.
Make sure to keep your movements controlled, avoiding swinging the dumbbells for momentum. Focus on using your biceps throughout the lift.
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Dumbbell Standing Single-Arm Bicep Curl FAQs
What muscles does the Dumbbell Standing Single-Arm Bicep Curl work?
The Dumbbell Standing Single-Arm Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Standing Single-Arm Bicep Curl?
Dumbbells.
What workout day should the Dumbbell Standing Single-Arm Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Standing Single-Arm Bicep Curl variations and alternatives?
Similar exercises include the Arm & Knee Drive Curl, Band Standing Single-Arm Bicep Curl, Alternating Barbell Bicep Curl and Barbell Curl.
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