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.