Single-Arm Dumbbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Flexor Carpi Radialis

Equipment

• Dumbbells

Technique

1. Stand tall holding one dumbbell, palm facing forward, the free hand on your hip.
2. Curl the dumbbell up to the shoulder, keeping the elbow at your side.
3. Lower slowly to a straight arm.
4. Finish all reps, then switch arms.

Cues

• Keep the shoulders level.
• Focus on the working biceps.

Common mistakes

• Leaning away from the weight.
• Swinging the dumbbell.

Alternatives

• Dumbbell Curl
• Hammer Curl