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Standing One-Arm Dumbbell Curl

A standing single-arm supinated dumbbell curl that lets you focus effort and attention on one biceps at a time and even out left-right strength differences.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-standing-curl

Demonstration coming soon

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Primary

Biceps brachii

Secondary

BrachialisBrachioradialisForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall with feet hip width apart.
  2. 02Hold a dumbbell in one hand at your side, palm facing forward.
  3. 03Brace the trunk and set the shoulders down and back.
  4. 04Rest the free hand on your hip or thigh.

Execution

  1. 01Curl the dumbbell toward the shoulder by bending the elbow.
  2. 02Keep the upper arm still and close to the ribs.
  3. 03Squeeze the biceps at the top without leaning back.
  4. 04Lower under control until the arm is fully straight.

Checkpoints

  • -The torso stays vertical with no backward lean.
  • -The elbow stays pinned at the side.
  • -The palm stays supinated through the full range.
  • -Hips and knees stay quiet; no bounce.

Common mistakes

  • -Swinging the hips to start the rep.
  • -Leaning away from the working arm.
  • -Letting the elbow drift behind the body.
  • -Stopping short of full extension at the bottom.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps per arm for hypertrophy.
  • -Always start with the weaker arm and match reps.
  • -Brace against a post or bench if hip drive keeps creeping in.

Related exercises

Standing Dumbbell Biceps Curl

Dumbbell / Arms

Alternating Dumbbell Curl

Dumbbell / Arms

Dumbbell Biceps Curl

Dumbbell / Arms

Standing One-Arm Dumbbell Hammer Curl

Dumbbell / Arms

Out now

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Free to download, no account required to start. Android is on the way.

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