Dumbbell Standing One Arm Curl
Step by step
How to perform
- Keeping your elbow close to your torso, slowly curl the dumbbell upwards until your bicep is fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief moment as you squeeze your bicep.
- Slowly lower the dumbbell back to the starting position, ensuring you fully extend your arm and feel the tension in the bicep muscle.
- Repeat this motion for your desired number of repetitions and then switch to the other arm.
Overview
About this exercise
The Dumbbell Standing One Arm Curl is a strength-training exercise that primarily targets the biceps, promoting muscle growth and endurance. This exercise is ideal for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Individuals may want to incorporate this exercise into their routine to improve upper body strength, enhance muscle tone, and promote balanced muscle development.
Coaching cues
Form tips
Curl the weights while contracting your biceps as you breathe out. Only the forearms should move, keeping the upper arm stationary. This is a common mistake, as many people tend to use their shoulders or back to lift the weight. Control the weight as you bring it back down to the starting position, resisting the pull of gravity. This controlled movement will engage your muscles effectively.
A common mistake is to use momentum or swing the dumbbell to lift it. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Always lift and lower the weight in a controlled manner.
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