Male model ex_QB2RV4

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Upper Arms · Dumbbell

Single Dumbbell Biceps Curls

intermediatestrength

Single Dumbbell Biceps Curls is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Single Dumbbell Biceps Curls

Stand with your feet shoulder-width apart, holding a dumbbell with both hands using an underhand grip (palm facing up), holding it from under the plates. Let the dumbbell hang down in front of your hips.
Curl the dumbbell upward towards your chest by bending your elbow, focusing on engaging your biceps.
Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your upper arm stationary throughout the movement.
Avoid using momentum or swinging the dumbbell; focus on controlled motion.
Exhale as you lift the dumbbell and inhale as you lower it.

Single Dumbbell Biceps Curls alternatives

Barbell Single Arm Biceps Curl

Biceps · intermediate

Barbell Standing Wide Grip Biceps Curls

Biceps · intermediate

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Biceps Curl Resistance Band

Biceps · beginner

More biceps exercises

Dumbbell Curls

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Concentration Curls Dumbbell

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Biceps Curl Cable

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Barbell Biceps Curl

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Barbell Alternate Biceps Curl

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Dumbbell Alternate Biceps Curl

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Zotman Curls Resistance Band Simultaneous

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Dumbbell Waiter Biceps Curl

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Single Dumbbell Biceps Curls FAQ

What muscles does Single Dumbbell Biceps Curls work?

Single Dumbbell Biceps Curls mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Single Dumbbell Biceps Curls?

You need a dumbbell.

How many sets and reps of Single Dumbbell Biceps Curls should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Single Dumbbell Biceps Curls good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Single Dumbbell Biceps Curls burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Single Dumbbell Biceps Curls?

Other exercises for the biceps include Barbell Single Arm Biceps Curl, Barbell Standing Wide Grip Biceps Curls, Cable Biceps Curl (Ez-Bar) and Biceps Curl Resistance Band.

For developers

Use Single Dumbbell Biceps Curls in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QB2RV4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QB2RV4",
  "name": "Single Dumbbell Biceps Curls",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_QB2RV4/mp4-720.mp4?…",
    "poster": "https://…/ex_QB2RV4/poster.jpg?…"
  }
}