Dumbbell One Arm Standing Curl

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.