A variation of the standard bicep curl that allows you to focus on one arm at a time.
- +Works the biceps
- +Ideal for isolating each arm individually
- +Can adjust weight easily for varied resistance
- –Incorrect form can lead to arm strain
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core tight, shoulders back
- Hold dumbbells at your sides, palms facing in, arms straight
- Curl one dumbbell up while rotating palm to face you
- Keep the elbow tucked; avoid swinging or leaning
- Squeeze at the top, wrist straight, then lower slowly
- Alternate arms smoothly, keeping posture steady
- Exhale as you curl up, inhale as you lower