Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Biceps
One-Arm Seated Dumbbell Curl Instructions
- Set up for the one-arm seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a dumbbell at one end. If you're using an adjustable bench, adjust the back to a 90-degree angle.
- Sit on the end of the bench with your feet out in front of you and your knees together.
- Pick up the dumbbell with one hand and bend the arm slightly to take the tension into the bicep. This is the starting position for the exercise.
- With your back straight and your elbow tucked in at your side, slowly curl the dumbbell up as far as possible.
- Squeeze the bicep hard, and then slowly lower the weight back to the starting position.
- Repeat for desired reps, and then repeat for the other arm.
One-Arm Seated Dumbbell Curl Tips
- Keep the rep timing slow and control the weight throughout the set.
- Keep your elbow tucked in at your side, don't allow it to come forward as you move the weight. Only your forearm should move.
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