bicepsdumbbell
dumbbell one arm standing curl
dumbbell one arm standing curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
Step 2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
Step 3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
Step 4. Hold the contracted position for a brief pause as you squeeze your biceps.
Step 5. Inhale and slowly lower the dumbbell back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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