Seated Single-Arm Dumbbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Flexor Carpi Radialis

Equipment

• Dumbbells
• Flat Bench or Adjustable Bench

Technique

1. Sit on the end of a bench holding one dumbbell, palm facing forward.
2. Let the arm hang straight beside the bench.
3. Curl the dumbbell to the shoulder while the upper arm stays still.
4. Lower slowly, finish the set and switch arms.

Cues

• Sit tall and keep the torso still.
• Squeeze the biceps at the top.

Common mistakes

• Leaning back or to the side.
• Dropping the weight on the way down.

Alternatives

• Single-Arm Dumbbell Curl
• Concentration Curl