Dumbbell Standing One Arm Curl
Complete guide to Dumbbell Standing One Arm Curl. Learn proper form, technique, and execution. Targets Biceps. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Standing One Arm Curl
Grab a dumbbell in one hand and stand tall with your feet shoulder-width apart.
Let your arm hang straight at your side with your palm facing forward.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the dumbbell up toward your shoulder, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
Slowly lower the dumbbell back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |