Barbell Curls
Forearms·Barbell·Beginner·Compound
Exercise guide
Dumbbell Rotating Curl Single Arm
The Dumbbell Rotating Curl Single Arm targets the biceps by rotating the wrist during the curl to increase muscle activation and control.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Rotating Curl Single Arm
- 01
Stand upright holding a dumbbell in one hand with a neutral grip.
- 02
Keep your elbow close to your side and brace your core.
- 03
Begin curling the dumbbell upward while rotating your palm to face up.
- 04
Squeeze your biceps at the top of the movement.
- 05
Slowly lower the dumbbell while rotating your palm back to neutral.
- 06
Complete all reps on one side before switching arms.
Performance tips
Cues that matter
- Keep your elbow fixed at your side
- Rotate your wrist smoothly during the curl
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Rotating Curl Single Arm work?
The Dumbbell Rotating Curl Single Arm primarily targets the Forearms. Supporting muscles include Biceps.
Is the Dumbbell Rotating Curl Single Arm a compound or isolation exercise?
The Dumbbell Rotating Curl Single Arm is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Rotating Curl Single Arm?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Rotating Curl Single Arm?
The Dumbbell Rotating Curl Single Arm is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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