Smart Workout Diary

Dumbbell One-Arm Bicep Curl

The dumbbell one-arm bicep curl is an isolation exercise in which one arm bends the elbow to lift a dumbbell. It primarily trains the biceps, with the forearm muscles assisting grip and control. It supports arm strength and biceps muscle development.

Demonstration

Dumbbell One-Arm Bicep Curl — demonstration 1
Dumbbell One-Arm Bicep Curl — demonstration 2

Instructions

  1. Set up: Stand tall with a dumbbell in one hand at your side, palm facing forward, and keep the other arm relaxed.
  2. Brace: Keep your chest up, shoulder down, and elbow close to your torso. Tighten your abdomen without leaning back.
  3. Curl: Exhale as you bend the elbow and raise the dumbbell toward the front of your shoulder. Keep the upper arm still.
  4. Lower: Inhale and lower the dumbbell slowly until the elbow is straight but not forcefully locked. Complete the desired repetitions, then switch arms.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use control: Avoid swinging the dumbbell or using momentum from the hips and back.
  2. Choose an appropriate load: Use a weight that lets you keep the elbow and upper arm steady.
  3. Keep the wrist neutral: Do not let the wrist bend sharply while gripping the dumbbell.
Exercise library