Single-Arm Dumbbell Curls: How to Perform With Proper Form

The Single-Arm Dumbbell Curl is one of the most effective exercises for developing strength and muscle growth in your biceps. With proper form and focus on mind-muscle connection, it’s possible to reap all of the amazing benefits that single-arm dumbbell curls have to offer: increased arm size and strength, improved core stability, better posture, enhanced mobility in elbows and shoulders – even improved weight loss!

Begin by standing tall with a pair of dumbbells in either hand, palms facing outward. Take note to keep your knees slightly bent and your feet flat on the ground, making sure that your toes are in line with your knees and that they do not extend further than your toes.
Focus on the mind-muscle connection by feeling tension in your biceps as you curl up each dumbbell until the weight reaches shoulder level.
Maintain a proper form throughout the exercise by keeping your elbows fixed to your sides and squeezing your biceps at the top of every rep while controlling the weight and form as you lower the dumbbells to your starting position.
To target the biceps even further, perform this exercise with an underhand or supinated grip to maximize tension on the short head of your biceps brachii muscle.
Change up your routine by also performing single-arm cable curls, incline dumbbell curls, and standing one-arm curl machine curls.
For an extra challenge, add a press to your reps by performing ‘curl to press’ variations of the exercise that involve both curling and pressing the weight above your head.
Finally, complete your set with hammer curls to target the brachialis and forearms for an intense full-body workout.
Remember to watch your form, breathing, and range of motion in order to properly target the biceps brachii muscles for optimum results. Keep all sets light and take rest periods as needed.

As I enter the commercial gym, I am met with a cacophony of sound. The clanking of weights and grunts from weightlifters echo throughout the building. As my eyes adjust to the light, I take in all that is around me; people lifting heavy barbells above their heads, others squatting down low to lift tremendous amounts of weight off the ground. All for one purpose – to strengthen their biceps muscles.

I start with alternating dumbbell curls. Grasping the cold metal of the dumbbells, I lift them up towards my chest and curl the weight slowly, feeling each bicep flex as I do. My palms are facing forward in a supinated position as I curl the weight up and down. This exercise targets the biceps, but I must also keep my elbows and upper arms still to ensure proper form.

From there I move on to the single arm cable curls, two sets of eight reps on each side. As I perform the exercise, I am mindful of the mind-muscle connection that allows me to feel each bicep flex as I lift the weight. Throughout the exercise, I ensure that my knees remain over my toes and make sure not to curl too far forward from my position.

I then do a set of standing dumbbell biceps curls moving up in weight with each set. Keeping my upper arms stationary, I curl the dumbbells up towards my chest for each rep, squeezing my biceps at the top and slowly returning the weight to its starting position. I adjust the weight for this exercise based on how much I can curl the dumbbells with proper form.

Next is a set of incline dumbbell curls in which I take an incline bench and place it at a 45-degree angle. Positioned at the incline, I curl the weight over the bench, taking care not to arch my back as I curl over the incline.

I finish off my arm workout with a set of dumbbell preacher curls and standing one-arm cable curls. For these exercises, it is important to maintain proper form to ensure that only the biceps are targeted. The idea is to keep the elbows flexed, as I lift and lower the weight at a slow and controlled pace for each rep.