Dumbbell Standing Single-Arm Biceps Curl
One dumbbell curled by one arm while the other hangs free; each side works alone, so the stronger arm cannot carry the weaker.
How to do it
Setup
Standing tall, one dumbbell at the thigh, palm forward, free arm relaxed at the side.
Steps
- Curl the bell to the shoulder without leaning toward it.
- Hold the top for a beat with the elbow still at the side.
- Lower to a straight arm; finish the set, then switch sides.
Common mistakes
Torso tipping away from the bell: stand square; the single load pulls you sideways. Shoulder shrugging up on the last reps: it stays down, only the elbow bends. Starting with the stronger arm and matching nothing: begin with the weaker side and copy its reps.
Breathing
Exhale on the curl, inhale lowering.
