Beginner
DUMBBELL ONE ARM STANDING CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
2
Step:2 Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
3
Step:3 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
4
Step:4 Hold the contracted position for a brief pause as you squeeze your biceps.
5
Step:5 Inhale and slowly lower the dumbbell back to the starting position.
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Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
