Smart Workout Diary

Dumbbell One-Arm Seated Curl

The dumbbell one-arm seated curl is an isolation exercise in which one arm curls a dumbbell while seated. It primarily trains the biceps, with the forearm assisting in gripping and controlling the weight. It supports arm-strength and biceps-muscle development with a stable, controlled setup.

Demonstration

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

Instructions

  1. Set up: Sit upright on a bench with both feet flat on the floor. Hold one dumbbell at your side with the working arm fully extended and your palm facing forward.
  2. Brace your body: Keep your chest up, shoulders down, and upper arm close to your torso. Keep the wrist neutral and the elbow still.
  3. Curl the weight: Exhale and bend the elbow to raise the dumbbell toward the front of the same shoulder. Move smoothly without swinging the torso or shoulder.
  4. Pause and lower: Briefly squeeze the biceps at the top, then inhale and lower the dumbbell slowly until the elbow is straight without forcefully locking it.
  5. Repeat evenly: Complete the desired repetitions with control, then perform the same number on the other arm.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell you can lift without leaning back, twisting, or lifting the elbow away from the body.
  2. Control the lowering phase: Lowering slowly helps keep tension on the biceps and prevents the dumbbell from dropping abruptly.
  3. Keep the wrist stacked: Avoid bending the wrist backward or forward; keep the knuckles aligned with the forearm.
Exercise library