Standing One-Arm Dumbbell Curl: Perfect Form Tips
- Start by setting an incline bench at a 45-degree angle.
- Stand upright next to the bench with a dumbbell in one hand, palm facing forward, and your arm fully extended.
- Place your non-working hand on the bench for support.
- Keep your upper arm stationary and curl the dumbbell towards your shoulder by contracting your biceps.
- Ensure that only your forearm moves while curling the weight.
- Squeeze your biceps at the top of the movement and hold for a brief pause.
- Slowly lower the dumbbell back down to the starting position with control.
- Repeat the movement for the desired number of repetitions on one arm and then switch to the other arm.
- Maintain proper form by keeping your back straight and core engaged.
- Focus on slow, controlled movements to fully engage the biceps.
- Start with a weight that challenges you but allows for proper technique.
- Keep your elbow close to your body as you lift the dumbbell.
- Exhale as you curl the weight up and inhale as you lower it down.
- Alternate between arms for balanced muscle development.
- Include this exercise in your bicep workout routine for variety and targeted muscle growth.
- Ensure that the incline bench is set at an appropriate angle to provide optimal resistance.
- Listen to your body and adjust the weight if necessary to avoid strain or injury.
- Before starting the exercise, warm up your muscles with dynamic stretches or light cardio.
