How to perform the Biceps Curl (Single Arm)
- 1Stand tall with a dumbbell in one hand, arms relaxed by your side, feet about hip-width apart, chest up, and shoulders relaxed down and back with your palm facing forward. Gently brace your abs and keep your elbow close to your side.
- 2Keeping your upper arm still, slowly curl the dumbbell up toward your shoulder in about 1–2 seconds as you breathe out, squeezing your biceps at the top. Lower the weight back down in about 2–3 seconds as you breathe in, fully straightening your arm without locking your elbow, then repeat for reps before switching arms if needed.
Coach tips
- Keep your elbow pinned close to your side so your biceps do the work, not your shoulder.
- Avoid swinging your body or using momentum; if you have to rock, the weight is too heavy.
- Keep your wrist straight, not bent back, and focus on a smooth, controlled squeeze and slow lower.
Train biceps smarter
One rep, one set. Hypro turns the Biceps Curl (Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Biceps Curl (Single Arm) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much biceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Biceps Curl (Single Arm) fits right into proven hypertrophy and strength templates.
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