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Beginner
Biceps
Dumbbell One Arm Standing Curl
This exercise works your bicep muscles one arm at a time. You stand up tall and lift a dumbbell, making sure to keep your body still so only your arm does the work.
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How to Perform
- 1Stand tall holding a dumbbell in one hand with your arm hanging down and your palm facing forward.
- 2Keep your upper arm completely still, breathe out, and bend your elbow to lift the weight.
- 3Keep lifting until the dumbbell reaches shoulder height and your bicep muscle is fully squeezed.
- 4Stop for a moment at the top and squeeze your bicep hard.
- 5Breathe in while you slowly lower the dumbbell back to where you started.
- 6Finish your reps with one arm, then switch to the other side.
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