4. One-Arm Standing Dumbbell Curl
![](https://www.virimi.com/wp-content/uploads/2024/07/image-3-1024x644.png)
Once you’ve built some strength up from regular dumbbell curls, it’s time to move on to single-arm ones. This time, you’ll be using a dumbbell that weighs a bit more, which will force your triceps to work harder and make them stronger.
But be careful, this move requires careful and slow progression.
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