Dumbbell Standing Single Arm Biceps Curl
Description
The dumbbell standing single arm biceps curl is a strict bicep curl performed one arm at a time. While one arm rests at the side, the working arm performs full curls with strict form. The single-arm pattern allows complete focus on each bicep and helps correct strength imbalances between sides.
Muscle Group
Equipment Required
Dumbbell Standing Single Arm Biceps Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a single dumbbell in your right hand at your side.
- Position the dumbbell with palm facing forward.
- Place your left hand on your hip or at your side.
- Brace your core and pull your shoulders back.
- Curl the dumbbell up by bending only at the elbow.
- Squeeze the bicep hard at the top.
- Lower the dumbbell back down with control to a full stretch. Switch arms.
Dumbbell Standing Single Arm Biceps Curl Form & Visual
Dumbbell Standing Single Arm Biceps Curl Benefits
- Strict single-arm bicep isolation
- Corrects bicep strength imbalances
- Builds bicep size
- Eliminates body english
- Strong mind-muscle connection
- Useful for arm specialization
Dumbbell Standing Single Arm Biceps Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Standing Single Arm Biceps Curl Variations & Alternatives
- Dumbbell Curl
- Hammer Curl
- Concentration Curl
- Alternating Dumbbell Curl
