Standing Single Arm Dumbbell Rotating: Video Tutorial & Exercise Guide
| Workout | Standing Single Arm Dumbbell Rotating |
| Primary Muscle Group | Biceps |
| Secondary Muscle Group | Triceps |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Standing Single Arm Dumbbell Rotating: Video Tutorial & Exercise Guide
Secondary Muscles Group
Standing Single Arm Dumbbell Rotating Curl: Step-by-Step Guide
- Step 1: Stand upright with your feet shoulder-width apart. Hold a dumbbell in one hand, with your arm extended down by your side, and your palm facing in (neutral grip).
- Step 2: Begin curling the dumbbell upward by contracting your biceps. As you lift, rotate your wrist so that your palm faces up (supinated grip) at the top of the movement.
- Step 3: Squeeze your biceps at the top of the movement, ensuring your elbow stays close to your body.
- Step 4: Slowly lower the dumbbell back to the starting position, rotating your wrist back to the neutral grip as you lower.
- Step 5: Complete the desired number of repetitions, then switch to the other arm and repeat.
Standing Single Arm Dumbbell Rotating Curl: Overview
The Standing Single Arm Dumbbell Rotating Curl is a variation of the traditional bicep curl that adds wrist rotation for extra engagement of the forearms. The exercise targets the biceps while also activating the forearm muscles, making it a great choice for overall arm development.
This movement not only strengthens the biceps but also improves wrist and forearm strength, making it an excellent choice for athletes and those looking to enhance their grip strength.
Standing Single Arm Dumbbell Rotating Curl: Benefits
This exercise provides excellent isolation of the biceps while also engaging the forearms through the rotating movement. By working one arm at a time, it helps to correct muscle imbalances and ensures each arm receives equal focus. The rotation of the wrist targets the brachioradialis, contributing to overall arm size and strength.
The added wrist rotation also increases wrist and forearm mobility, making this an excellent exercise for improving grip strength and overall arm functionality.
Standing Single Arm Dumbbell Rotating Curl: Pro Tips & Advanced Techniques
Keep your elbow close to your body throughout the exercise to avoid shoulder involvement. Focus on slow, controlled movements, especially when lowering the dumbbell, to increase time under tension. For added difficulty, perform the exercise in front of a mirror to ensure correct form or try using a heavier dumbbell. You can also add a brief pause at the top of the curl to intensify the bicep contraction.
Standing Single Arm Dumbbell Rotating Curl: Progression Plan
Beginner
Intermediate
Advanced
Standing Single Arm Dumbbell Rotating: Frequently Asked Questions (FAQs)
What muscles does the Standing Single Arm Dumbbell Rotating Curl target?
+This exercise primarily targets the biceps brachii, but the forearms and brachioradialis are also engaged through the wrist rotation.
Can beginners perform this exercise?
+Yes, beginners can perform this exercise with lighter weights to focus on the movement and wrist rotation before progressing to heavier loads.
How can I make this exercise more challenging?
+Increase the weight, add a pause at the top of the curl, or perform the movement slower to increase time under tension and enhance muscle activation.
What are common mistakes to avoid during this exercise?
+Avoid swinging the dumbbell or using momentum to lift the weight. Keep your elbow stationary and focus on a controlled rotation of the wrist and curl.
How often should I include this exercise in my workout?
+Include this exercise 1-2 times per week as part of your arm or upper-body routine to build strength and size in the biceps and forearms.
