Single-Arm Dumbbell Curl
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Log this exerciseMuscles
Technique
Stand holding a dumbbell in one hand with your palm facing forward, keeping your other arm relaxed at your side. Curl the weight toward your shoulder while keeping your upper arm still. Fully supinate your wrist at the top, then lower the dumbbell back down with control. Complete all reps on one arm before switching sides.
Steps
- Stand tall with the dumbbell at your side and your palm facing forward
- Keep your elbow close to your torso and your upper arm still
- Curl the dumbbell toward your shoulder
- Fully supinate your wrist and squeeze your biceps at the top
- Lower the dumbbell with control until your arm is extended
- Complete all repetitions before switching arms
Common mistakes
- Swinging the torso to lift the dumbbell
- Letting the elbow drift forward during the curl
- Failing to fully supinate the wrist at the top
- Dropping the dumbbell quickly on the way down
Variations
- Seated single-arm dumbbell curl
- Single-arm preacher dumbbell curl
- Incline-bench single-arm dumbbell curl
- Single-arm concentration curl
Related exercises
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Try ForceIndex freeFAQ
What muscles does Single-Arm Dumbbell Curl work?
Muscles: Biceps, Forearm Flexors.
What equipment do I need for Single-Arm Dumbbell Curl?
Equipment: Dumbbell.
Where can I do Single-Arm Dumbbell Curl?
Location: Home, Gym.
Calculators & tools
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