ARMS · ISOLATION
Single-Arm Dumbbell Curl
A unilateral dumbbell curl that lets each arm work independently.
Primary musclesBiceps
Secondary musclesForearms
EquipmentDumbbell
DifficultyBeginner · Elbow Flexion
How to perform
- Stand tall with one dumbbell at your side.
- Curl without rotating the torso.
- Lower slowly and switch arms.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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