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Biceps · Advanced

Dumbbell Single Arm Plank Bicep Curl

Core-control drill keeping the trunk stable through a challenging variation.

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Dumbbell Single Arm Plank Bicep Curl demonstration

Exercise overview

Training details

BicepsCoreChestShouldersTriceps

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a high plank with one hand on the floor, the other gripping a light dumbbell, and your feet set wide.
  2. 02Brace your abdominals and glutes to keep your shoulders and hips square to the floor.
  3. 03Keep the working upper arm near your side and curl the dumbbell toward your shoulder.
  4. 04Lower the weight slowly to the starting position without shifting or rotating your pelvis.
  5. 05Complete the prescribed repetitions with stable plank form before switching arms.

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