The single-arm seated dumbbell curl is a popular exercise for building bigger biceps. Performing it one arm at a time may allow you to use slightly heavier weight, while focusing on really feeling the mind-muscle connection in the working arm. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.
Builds bigger, stronger biceps
Great for building biceps peak with supination
Lifting one arm at a time allows you to focus on the individual biceps