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  • Dumbbell Standing Single Arm Curl

    Stand tall holding one dumbbell at your side, palm facing forward.
    Curl dumbbell toward shoulder, keeping elbow close to your torso.
    Squeeze bicep, then lower slowly to starting position.

  • Dumbbell Standing Single Arm Hammer Curl

    Hold dumbbell at side with palm facing inward, elbow tight to body.
    Curl dumbbell upward while maintaining neutral grip throughout.
    Lower under control, keeping tension on biceps and forearm.

  • Dumbbell Standing Single Arm Reverse Curl

    Hold dumbbell with palm facing down and arm straight by your side.
    Curl dumbbell toward shoulder, leading with back of hand.
    Lower slowly to starting position, keeping wrist stable.

  • Dumbbell Standing Single Arm Twisting Curl

    Hold dumbbell with palm facing inward and arm extended fully.
    Curl upward while rotating palm to face shoulder at the top.
    Squeeze bicep, then lower dumbbell, rotating back to start.
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