BMARCHAI Open the free app

kneeling bent over single dumbbell curl

Strengthens biceps

ArmsIntermediateStrengthCurl

At a glance

Muscles workedPrimary: biceps. Secondary: forearms
Muscle groupArms
DifficultyIntermediate
TypeStrength · Curl
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for kneeling bent over single dumbbell curl.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens biceps

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More arms exercises

Kettlebell Hammer Curl

Intermediate · 3 sets × 10-12 reps

Bent Over Single Dumbbell Tricep Toner

Intermediate · 3 sets × 12-15 reps

lying on stomach water bottletricep toner

Beginner · 3 sets × 10-12 reps

Back on Wall Water Bottle Strict Curl

Intermediate · 5 sets × 12-15 reps

Water Bottle Tricep Extension Toner

Intermediate · 4 sets × 20 reps

Rotating Inner Tricep Overhead Extension Water Bottle

Intermediate · 4 sets × 12-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.