Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Single-Arm Dumbbell Rotating Curl
The Dumbbell Rotating Curl Single Arm targets the biceps by rotating the wrist during the curl to increase muscle activation and control. The supination at the top maximizes peak biceps contraction.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Single-Arm Dumbbell Rotating Curl
- 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 Single-Arm Dumbbell Rotating Curl work?
The Single-Arm Dumbbell Rotating Curl primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.
Is the Single-Arm Dumbbell Rotating Curl a compound or isolation exercise?
The Single-Arm Dumbbell Rotating Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Single-Arm Dumbbell Rotating Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Single-Arm Dumbbell Rotating Curl?
The Single-Arm Dumbbell Rotating Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
Related
Similar exercises
Barbell Drag Curl
Forearm Flexors·Barbell·Intermediate·Compound
Cable Bicep Curl
Forearm Flexors·Cable Machine·Intermediate·Compound
Cable Hammer Curl
Forearm Flexors·Cable Machine·Beginner·Compound
Close-Grip Barbell Curl
Forearm Flexors·Barbell·Intermediate·Compound
Close-Grip Preacher Curl
Forearm Flexors·Barbell·Intermediate·Compound
