Arms
One Arm Biceps Curl
Stand tall or sit on a bench, holding a dumbbell in one hand with your palm facing forward. Keep your elbow pinned close to your side and your upper arm stationary.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- biceps brachii
Secondary muscles
- brachialis
- brachioradialis
Target muscles
- arms
How to perform
- 1
Stand tall or sit on a bench, holding a dumbbell in one hand with your palm facing forward.
- 2
Keep your elbow pinned close to your side and your upper arm stationary.
- 3
Exhale and curl the dumbbell upwards towards your shoulder, contracting your bicep.
- 4
Squeeze your bicep at the top of the movement.
- 5
Inhale and slowly lower the dumbbell back to the starting position with control, fully extending your arm.
- 6
Complete all repetitions on one arm before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
