The Dumbbell Standing Single Arm Curl is a beginner-friendly dumbbell strength exercise that targets the biceps. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary muscles—
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Standing Single Arm Curl
Stand tall with a dumbbell in one hand at your side and the other hand resting on your hip.
Set your feet shoulder-width apart with knees soft and core lightly braced.
Start with the working arm fully extended and palm facing your thigh.
Curl the dumbbell up toward your shoulder, rotating your palm to face up as the elbow bends.
Squeeze the biceps hard at the top with the elbow tucked beside your ribs.
Lower the dumbbell slowly back down to full extension, then repeat for reps before switching arms.
02 The payoff
Why it earns its spot
Builds biceps size one arm at a time.
Fixes side-to-side imbalances in elbow flexion.
Trains controlled curl mechanics with isolated load.
03 Don't do this
Common mistakes
Swinging the torso back to throw the dumbbell up, which turns the curl into a body swing.
Letting the elbow drift forward, which shortens the biceps stretch and turns the lift into a partial.
Cutting the bottom range short and not fully extending the arm, which kills the stretch position.
Rushing the lowering phase, where most of the muscle-building tension actually lives.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Standing Single Arm Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
