Dumbbell One Arm Standing Curl exercise animated demonstration

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Dumbbell One Arm Standing Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell One Arm Standing Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

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.

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