How to Do a One-Arm Curl Biceps Workout

One-arm curls target your biceps with a dumbbell workout you can perform at home. Follow these easy steps to strengthen your bicep muscles and do a one-arm bicep curl workout.

Difficulty: Moderate

Instructions

1. Sit down on the edge of a bench or chair. Open your legs so they form a V. Slightly lean forward and grasp a dumbbell in one hand with an underhand grip, palm facing up. Plant your feet firmly into the floor.

2. Rest the arm with the dumbbell against the inside of your thigh. Extend your arm down toward the ground. The back of your arm must rest against the inside of your thigh. Place your other arm on your other leg to support your weight.

3. Lift the dumbbell slowly in a curling motion until your hand reaches your shoulder. At the top of the motion, contract your bicep muscle. Keep your abdominal muscles tight and your back and torso still during the exercise.

4. Lower the dumbbell back to your starting position, arm extended toward the floor. Repeat curls for a designated number of repetitions and sets based on your fitness level and goals.

Tips & Warnings

• When determining the amount of weight to lift, start light and gradually increase as your biceps become stronger. Because they are relatively small muscles, biceps don't require heavy weight for growth.
• Do not use your back muscles to help lift the weight. In order to effectively isolate the biceps, your arms must be the only muscles working.

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