Exercise guide · Beginner · Compound
Dumbbell One Arm Standing Curl: How to Do It & Muscles Worked
The dumbbell one arm standing curl is a classic isolation exercise targeting the biceps. It involves curling a dumbbell with one arm while standing, focusing on strict form to maximize biceps engagement.
How to do the dumbbell one arm standing curl
- 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.
- Step 6: Repeat for the desired number of repetitions, then switch arms.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell One Arm Standing Curl alternatives
More exercises that train the biceps as their main target:
-
Band Alternating Biceps Curl
Biceps · Band · Beginner compound -
Band Concentration Curl
Biceps · Band · Beginner compound -
Band One Arm Overhead Biceps Curl
Biceps · Band · Beginner compound -
Barbell Alternate Biceps Curl
Biceps · Barbell · Beginner compound -
Barbell Biceps Curl (With Arm Blaster)
Biceps · Barbell · Beginner compound -
Barbell Curl
Biceps · Barbell · Beginner compound -
Barbell Preacher Curl
Biceps · Barbell · Beginner compound -
Barbell Reverse Curl
Biceps · Barbell · Beginner compound
More biceps exercises
-
Dumbbell Biceps Curl
Biceps · Dumbbell · Beginner compound -
Athletic Cable Overhead Curl on Exercise Ball
Biceps · Cable · Intermediate compound -
Barbell Drag Curl
Biceps · Barbell · Intermediate compound -
Barbell Lying Preacher Curl
Biceps · Barbell · Intermediate compound -
Barbell Prone Incline Curl
Biceps · Barbell · Intermediate compound -
Barbell Reverse Preacher Curl
Biceps · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.