dumbbell one arm standing curl
A upper arms exercise targeting the biceps, performed with dumbbell.
How to do dumbbell one arm standing curl
Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary (target)
Secondary
Related exercises
Track dumbbell one arm standing curl in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →