One-Arm Plank Dumbbell Biceps Curl

Description

This advanced exercise combines a high plank and a unilateral biceps curl. This exercise targets the biceps and the core muscles.

Benefits

  • This compound exercise targets mainly the core and biceps muscles of each arm.
  • This variation will help address any muscle imbalances between both sides.
  • This exercise will also challenge the stability of each shoulder.

Risks

  • If not correctly executed, this exercise can injure the lower back.
  • This exercise can also hurt the shoulders, elbows, and wrists with poor form.
  • Proper execution and progression of resistance are a must to avoid injuries.
  • Beginners should always start with light resistance and practice good form first.

Additional Information

Target Muscles

Abs, Biceps

Secondary Muscles

Forearms, Obliques

Stabilizer Muscles

Back (Lower), Glutes, Shoulders

Experience

Intermediate (2-3 years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

45%

Cardio Intensity

30%

Force

Pull

Mechanic

Isolated

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

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