Dumbbell One Arm Standing Curl

Coaching cues

• Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
• Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
• Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
• Hold the contracted position for a brief pause as you squeeze your biceps.
• Inhale and slowly lower the dumbbell back to the starting position.
• Repeat for the desired number of repetitions, then switch arms.