Single Dumbbell Biceps Curls

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbell

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands using an underhand grip (palm facing up), holding it from under the plates. Let the dumbbell hang down in front of your hips.
2. Curl the dumbbell upward towards your chest by bending your elbow, focusing on engaging your biceps.
3. Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arm stationary throughout the movement.
• Avoid using momentum or swinging the dumbbell; focus on controlled motion.
• Exhale as you lift the dumbbell and inhale as you lower it.