TETSUDumbbell One Arm Standing Curl
The Dumbbell One Arm Standing Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell One Arm Standing Curl
- Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
- Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell One Arm Standing Curl work?
The Dumbbell One Arm Standing Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Standing Curl?
You need a dumbbell to perform the Dumbbell One Arm Standing Curl.
How many sets and reps of the Dumbbell One Arm Standing Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Standing Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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