Single dumbbell biceps curl

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Technique

1. Stand with feet shoulder-width apart, holding a weight in one hand at arm’s length, palm facing up.
2. Keep your elbow close to your side and your upper arm stationary.
3. Curl the weight upward towards your shoulder, keeping your wrist straight.
4. Lower the weight back down to the starting position with control.

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Form tips

• Ensure a controlled movement, focusing on the bicep muscle during the curl.
• Avoid swinging the weight or using momentum to lift the dumbbell.

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Muscles

Strength

Primary

• Biceps
• Forearms

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Equipment

Dumbbell

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Appears in

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Variations

Band one-arm biceps curl

Beginner

Double dumbbell biceps curl

Beginner

Barbell biceps curl

Beginner

Dumbbell alternate hammer curl

Beginner

Zottman curl

Beginner

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