Standing Single Arm Brachialis Bicep Curl
Targets brachialis for thicker arms
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Brachialis and biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12-15 each arm |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Stand holding dumbbell in one hand
- Step 2: Neutral or slight pronated grip
- Step 3: Curl weight toward shoulder
- Step 4: Squeeze at top
- Step 5: Switch arms
Equipment
- Dumbbell optional
Coaching tips
Benefits
Targets brachialis for thicker arms
Common mistakes
Swinging the weight
Make it harder
Increase weight or slow eccentric
Make it easier
Lighter dumbbell
Breathing
Exhale on curl
Build a workout with this exercise
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Try it free in BmarchaiMore arms exercises
Dips Off Stool
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Intermediate · 3 sets × 10-12 repsGeneral 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.