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Elbow · Strengthening

Unilateral biceps curl with dumbbell

Unilateral biceps curl with dumbbell, 3 sets, 10 repetitions per arm

Illustration of the Unilateral biceps curl with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Stand or sit upright, with the arm along the body, holding a dumbbell with the palm facing forward. Slowly bend the elbow to bring the hand closer to the shoulder without moving the shoulder or trunk. Gently lower back to the starting position while controlling the movement.

Tips: Keep your back straight and avoid swinging the body to isolate the biceps. Maintain the shoulder stable throughout the exercise.

Progression: Gradually increase the weight of the dumbbell or add an extra repetition as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
dumbbell
Starting position
Standing or sitting, arm along the body, holding a dumbbell, elbow extended or slightly flexed
Clinical goal
Strengthening the biceps muscles and improving elbow strength
Also known as
elbow flexion with dumbbell, seated biceps curl, standing biceps curl

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.