Single-Leg Dumbbell Curl

Biceps, Core, CalvesDumbbells

The single-leg dumbbell curl isolates the biceps while challenging your balance and core stability.

How to do it

1Grab a pair of dumbbells, stand tall, and lift one foot off the floor with your knee bent.

2Tuck your elbows close to your sides and brace your core to stay balanced.

3Exhale and curl the dumbbells up toward your shoulders without swinging your body.

4Pause briefly at the top to squeeze your biceps.

5Inhale as you lower the weights back down under control while holding your balance.

Common mistakes

Using momentum or swinging your torso, taking tension off the biceps and ruining your balance.

Drifting your elbows forward during the curl, shifting work to the front delts.

Touching the non-working foot to the floor mid-set, reducing the core and balance challenge.

Breathing

Exhale as you curl the weights up; inhale as you lower them.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.