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Single Arm Dumbbell Bicep Curl

An isolation dumbbell exercise that targets the biceps muscles through a controlled curling movement using one arm, improving unilateral strength and muscle balance.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Stand or sit with one dumbbell in hand, arm extended downward. Curl the dumbbell toward your shoulder by bending your elbow, then return to the starting position with control.

Starting Position

Stand or sit with feet shoulder-width apart, one dumbbell in hand, arm extended downward, and core engaged.

Finishing Position

Return to the starting position with arm fully extended, maintaining proper form throughout the movement.

Form Cues

Keep elbow at side, curl with control, squeeze bicep, maintain posture

Common Mistakes

Swinging body, moving elbow, using momentum, poor grip

Progression Tips

Increase weight, try different grips, add tempo changes, or perform with different equipment.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid elbow strain. Stop if you experience pain in elbow, wrist, or shoulder. Consult a professional if you have upper body issues.