Dumbbell Standing Single Arm Biceps Curl
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell standing single arm biceps curl trains the biceps of the upper arm one side at a time, with the forearm flexors assisting on every rep. Working one arm in isolation lets you focus on strict form and even out strength differences between sides, making it a simple, effective addition to any arm or upper-body session.
Dumbbell Standing Single Arm Biceps Curl: So führst du sie aus
- 1Stand tall with your feet about hip-width apart, holding a dumbbell in one hand at your side.
- 2Turn your palm forward (supinated grip) and let your arm hang fully extended next to your torso.
- 3Brace your core and pin your upper arm against your side so your elbow stays fixed throughout the movement.
- 4Curl the dumbbell upward by bending only at the elbow, keeping the rest of your body still.
- 5Continue until your forearm is near vertical and squeeze the biceps at the top.
- 6Lower the dumbbell under control back to the fully extended starting position.
- 7Complete your reps on this side, then switch the dumbbell to the other hand and repeat.
Technik-Tipps
- Keep your wrist straight and stacked over your forearm so the load stays on the biceps, not the wrist joint.
- Move slowly on the way down — controlling the lowering phase is where much of the muscle-building tension comes from.
- Brace your core and keep your torso upright so you are not swaying or leaning to help the weight up.
- Match the reps and tempo on both arms so the weaker side does not fall behind over time.
Häufige Fehler
- Swinging the torso or using body momentum to throw the weight up, which shifts work off the biceps and can strain the lower back.
- Letting the elbow drift forward or flare out, which turns it into a partial shoulder movement and reduces tension on the biceps.
- Using too heavy a dumbbell and only doing partial reps, which limits the range of motion and the muscle worked.
- Dropping the weight quickly instead of lowering it under control, wasting the most productive part of each rep.
Häufig gestellte Fragen
What muscles does the dumbbell standing single arm biceps curl work?
It works the biceps on the front of the upper arm, with the forearm flexors assisting to bend the elbow and hold the dumbbell.
Why train one arm at a time instead of both together?
Single-arm curls let you concentrate on strict form and bring up a weaker side, since each arm has to do its own work and cannot lean on the other.
How many sets and reps should I do?
For building the biceps, 3 to 4 sets of 8 to 12 reps per arm is a sensible range. Use a weight you can control through a full range of motion.
Is the single arm dumbbell curl good for beginners?
Yes. It is a simple, low-skill movement, and working one arm at a time makes it easier to feel the biceps and keep your form honest while you learn the lift.
