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Visual demonstration of the Single Dumbbell Biceps Curls exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Single Dumbbell Biceps Curls

3 steps Updated 02/10/2026

Single Dumbbell Biceps Curls is a free weights exercise targeting Biceps (Biceps Brachii).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands using an underhand grip (palm facing up), holding it from under the plates. Let the dumbbell hang down in front of your hips.
  2. Curl the dumbbell upward towards your chest by bending your elbow, focusing on engaging your biceps.
  3. Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.
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Last updated: 02/10/2026

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Single Dumbbell Biceps Curls

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