Dumbbell Standing Single Arm Curl

A standing one-arm curl with a dumbbell — the simplest unilateral biceps builder in any arm program.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Stand tall with a dumbbell in one hand at your side and the other hand resting on your hip.
Set your feet shoulder-width apart with knees soft and core lightly braced.
Start with the working arm fully extended and palm facing your thigh.
Curl the dumbbell up toward your shoulder, rotating your palm to face up as the elbow bends.
Squeeze the biceps hard at the top with the elbow tucked beside your ribs.
Lower the dumbbell slowly back down to full extension, then repeat for reps before switching arms.

Log your sets. After a few weeks you will see whether it is moving. Free.