PlanWorkouts

Exercise 1670 · REF ffQsyBj

Dumbbell One Arm Standing Curl exercise animation

Dumbbell One Arm Standing Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

The standing single-arm curl is about as basic as isolation training gets — one joint, one arm, one muscle group, standing tall with nothing to lean on for help. Working one side at a time also makes it obvious when the torso starts swaying to assist a heavy rep. It's a reliable way to build strict curl strength before testing it with both arms moving together.

How to Do the Dumbbell One Arm Standing Curl

  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.

Muscles Worked

The Dumbbell One Arm Standing Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell One Arm Standing Curl work?
The Dumbbell One Arm Standing Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell One Arm Standing Curl?
The Dumbbell One Arm Standing Curl is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Standing Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.