Exercise Help & Tips: Single-Arm Dumbbell Biceps Curls Close
stretching Core Exercises Upper Body Exercises Lower Body Exercises
Exercise Animations
Starting Position
Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front (or just outside) of the thighs.

INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.

Special Instructions
Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

Muscles Worked: Biceps

Click here to read about selecting the proper amount of weight.