How to perform the Dumbbell Curl (Single Arm)
- 1Stand tall with a dumbbell in one hand, arm down by your side, palm facing in toward your leg, shoulders relaxed, and your abs gently tight. Keep your feet about hip-width apart and let your other arm rest at your side or on your hip for balance.
- 2Keeping your elbow close to your side, curl the dumbbell up toward your shoulder, turning your palm to face up as you lift, then slowly lower it back down until your arm is straight again. Move in a smooth, controlled tempo, breathing out as you curl up and in as you lower down.
Coach tips
- Keep your upper arm still and avoid swinging your shoulder or using your back to lift the weight.
- Control the weight on the way down instead of letting it drop to get more out of each rep and protect your elbow joint.
- Pick a weight that feels challenging by the last few reps but still lets you keep good form without twisting or leaning.
Train biceps smarter
One rep, one set. Hypro turns the Dumbbell Curl (Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Dumbbell 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 Dumbbell Curl (Single Arm) fits right into proven hypertrophy and strength templates.
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