Single Arm Dumbbell Curl
Also known as: one arm dumbbell curl, single arm curl, single arm bicep curl, one arm bicep curl, one arm standing dumbbell curl, single arm db curl
In SetGrip: Dumbbell Curl (Single Arm)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Doing standing dumbbell curls one arm at a time buys full attention for each side; you can watch the elbow, keep the shoulder quiet, and rest the free hand on a rack for support. It also exposes strength gaps between arms that two-dumbbell sets hide behind rhythm.
How to do the Single Arm Dumbbell 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Dumbbell Curl work?
The Single Arm Dumbbell Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Single Arm Dumbbell Curl good for beginners?
Yes. The Single Arm Dumbbell Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Dumbbell Curl?
If you cannot do the Single Arm Dumbbell Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Plate Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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