How to Do Single Dumbbell Biceps Curls

Single Dumbbell Biceps Curls is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Single Dumbbell Biceps Curls

  1. 01Stand with feet shoulder-width apart holding a dumbbell in one hand with the palm facing forward.
  2. 02Exhale and curl the weight toward the shoulder by bending the elbow while keeping the upper arm stationary.
  3. 03Rotate the wrist so the palm faces the shoulder at the top of the rep.
  4. 04Inhale and lower the dumbbell back to the thigh until the arm is completely straight.
  5. 05Perform all reps on one side before switching to the opposite arm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Single Dumbbell Biceps Curls

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbow pinned to the side of the ribcage to prevent the anterior deltoid from taking over the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Single Dumbbell Biceps Curls questions

What muscles does Single Dumbbell Biceps Curls work?

Single Dumbbell Biceps Curls is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Single Dumbbell Biceps Curls correctly?

Stand with feet shoulder-width apart holding a dumbbell in one hand with the palm facing forward. Exhale and curl the weight toward the shoulder by bending the elbow while keeping the upper arm stationary. Rotate the wrist so the palm faces the shoulder at the top of the rep. Inhale and lower the dumbbell back to the thigh until the arm is completely straight. Perform all reps on one side before switching to the opposite arm.

What is the A90 coach tip for Single Dumbbell Biceps Curls?

Keep the elbow pinned to the side of the ribcage to prevent the anterior deltoid from taking over the lift.

Is Single Dumbbell Biceps Curls suitable for beginners?

Single Dumbbell Biceps Curls is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Single Dumbbell Biceps Curls?

Single Dumbbell Biceps Curls uses dumbbell.

A90 Intelligence

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A90 Intelligence programmes single dumbbell biceps curls into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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