Fitness Tips — Single-Arm Bicep Curls

Standing Single-Arm Bicep Curl: This is the classic single-arm curl, performed while standing with your feet shoulder-width apart. Keep your core engaged and avoid swinging the weight. You can perform these alternating arms or all reps on one arm before switching. Seated Single-Arm Bicep Curl: Sit on a bench or chair with your back supported and feet flat on the floor. This variation helps isolate the biceps by eliminating momentum from the lower body. Concentration Curl: Sit on a bench with your torso leaning slightly forward and your elbow resting on the inner thigh. This position further isolates the biceps...

Here's an example of how you can incorporate single-arm bicep curls into a balanced upper body workout routine: Warm-up: Light cardio (e.g., 5-10 minutes of jogging, rowing, or cycling)Dynamic stretches targeting the shoulders, arms, and core Upper Body Workout: 1. Compound Pushing Exercises (3-4 sets, 6-10 reps): Bench Press (barbell or dumbbell) Overhead Press (barbell or dumbbell) Push-ups or Pushup Variations 2. Compound Pulling Exercises (3-4 sets, 6-10 reps): Seated Cable Rows Lat Pulldowns Bent-Over Rows 3. Single-Arm Bicep Curls (3-4 sets, 10-15 reps per arm): Stand with your feet shoulder-width apart, core engaged. Hold a dumbbell in one hand...

Single-arm bicep curls are a strength training exercise that targets the biceps brachii muscle in the front of the upper arm. The single-arm bicep curl is a variation of the traditional bicep curl, where you perform the movement using just one arm at a time, rather than curling both arms simultaneously.  Single-arm bicep curls can be performed with a variety of equipment, including dumbbells, kettlebells, or even resistance bands, allowing for greater programming flexibility.Single-Arm Bicep Curls Muscle Worked. 1. Biceps Brachii: The biceps brachii, located at the front of the upper arm, is the primary muscle targeted and engaged during...