Crucifix Curl Single Arm
The single-arm crucifix curl is an effective exercise for isolating the biceps. This exercise helps build strength and definition by working each arm separately, promoting balanced muscle development and reducing muscle imbalances.
Execution
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1
Stand upright with your feet shoulder-width apart.
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2
Hold a dumbbell in one hand with an underhand grip.
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3
Extend your arm out to the side until it is parallel to the floor, keeping your elbow slightly bent.
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4
Curl the dumbbell toward your shoulder while keeping your upper arm still.
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5
Slowly lower the dumbbell back to the starting position.
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6
Repeat the movement for the desired number of repetitions, then switch arms.
Benefits
- Improves muscle isolation and symmetry between the arms.
- Increases focus and concentration through unilateral training.
- Helps correct muscle imbalances.
Common Mistakes
- ! Moving the upper arm during the curl—keep your upper arm still to ensure maximum isolation.
- ! Lowering the weight too quickly—lower the dumbbell in a controlled manner to maintain more muscle tension.
Primary Muscles
This exercise primarily targets the biceps brachii. Secondary muscle groups engaged are the brachialis and brachioradialis.
Possible Alternatives
- Use a cable machine instead of dumbbells for constant resistance throughout the movement.
- Add a twisting motion at the wrist at the top of the movement for additional biceps contraction.
- Increase the intensity by adding slower repetitions or more sets.
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