Arms / Intermediate / Isolation (single joint)

Stork Stance Dumbbell Curl

A biceps curl performed bent forward on one leg, challenging balance and the posterior chain while training the biceps.

At a glance

Primary

Biceps

Secondary

Glutes, Hamstrings, Lower back (erectors), Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl), Hip extension

Level

Intermediate

Type

Arms, Isolation (single joint), Balance / unstable

How to do it

1. Hold a dumbbell in each hand with palms forward.
2. Stand on one leg, hinge forward and extend the other leg back so your torso and rear leg form a line.
3. Let your arms hang straight down under your shoulders.
4. Curl the dumbbells up toward your shoulders while holding the single-leg position.
5. Lower under control; switch standing legs between sets.

Tips

• Keep the hips level and the back flat.
• Use a lighter weight than for a standard curl.

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