Single-Arm Dumbbell Curl

Working one arm at a time lets you focus on the contraction and correct imbalances.

• Isolation
• Dumbbell
• Beginner

How to do it

• Elbow tucked to your side, curl up supinating
• Squeeze your biceps at the top
• Lower over 2–3 s to full extension

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Swinging your trunk
• Letting your elbow drift forward

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Biceps Curl (barbell/dumbbell)
• Concentration Curl