The dumbbell one arm standing curl is a classic isolation exercise targeting the bicep. It involves curling a dumbbell with one arm while standing, focusing on strict form to maximize bicep engagement.
Also Works
Forearms
How to Perform
1
Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
2
Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
3
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
4
Hold the contracted position for a brief pause as you squeeze your biceps.
5
Inhale and slowly lower the dumbbell back to the starting position.
6
Repeat for the desired number of repetitions, then switch arms.
Pro Tips
•Stand tall with your non-working hand on your hip or holding a stable surface to prevent body rotation.
•Keep your working elbow pinned to your side and curl the dumbbell in a smooth arc to shoulder height.
•Supinate fully at the top (turn your pinky outward) to maximize bicep contraction.
Common Mistakes
•Leaning to the side to counterbalance the dumbbell instead of keeping your torso upright.
•Swinging the dumbbell up with hip momentum rather than curling with pure bicep force.
•Not fully extending the arm at the bottom, which shortens the range of motion.