Single-Arm Dumbbell Curl

Also known as: One-Arm Dumbbell Curl, Single Arm Dumbbell Curl, One Arm Bicep Curl (Dumbbell), Dumbbell One-Arm Bicep Curl

Single-Arm Dumbbell Curl is a isolation strength exercise using dumbbell that trains the biceps.

Open in MyoAmigo →

Primary muscles: Biceps

Secondary muscles: Forearms

How to do it

1. Stand tall holding a dumbbell in one hand at arm's length, palm facing forward, and rest your free hand on your hip.
2. Keeping your upper arm pinned to your side, curl the dumbbell up toward your shoulder.
3. Squeeze your biceps at the top, then lower slowly to full extension.
4. Finish all reps on one arm, then switch.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Arm Dumbbell Curl from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Biceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

Related Biceps exercises

← All exercises · Browse by muscle