LOADING

New gyms: try every Gymcierge feature free for 30 days. No setup fee, no contract.

For Coaches For Gyms Flow Exercises Muscle Map Guides Pricing

Log In Start Free

The operating system for modern coaches and gyms — sell, coach, fill classes, and get paid in one place.

Start free trial Work out your price

Product

Pricing
Plan calculator
Gymcierge Flow
Launch offer
Get the app
Exercise library
Muscle map explorer
Guides

Solutions

For coaches
For gyms
For beginners
Home training
Gym training
Fat loss
Muscle gain

Company

Sign up
Log in
Privacy
Terms
Cookie Policy

© 2026 Gymcierge. All rights reserved.

Dumbbell Single Arm Bench Braced Flat Curl — Exercise Guide | Gymcierge

Exercises›Biceps›Dumbbell Single Arm Bench Braced Flat Curl

Dumbbell Single Arm Bench Braced Flat Curl

Bicepsdumbbell

Coaching Tips

💡
Keep elbow close to body
💡
Engage your core for stability
💡
Control the descent
💡
Breathe out on the curl
💡
Keep wrist straight

Common Mistakes to Avoid

⚠️
Using momentum to lift
⚠️
Elbow flaring out
⚠️
Using excessive weight

Muscles Targeted

Primary

Secondary

Stabilizers

BicepsForearms

Primary: Biceps

Secondary: Forearms

Quick Info

Type: Isolation

Add to Your Workout

Create an account to save this exercise and build custom workouts.

Create Free Account

Explore More Exercises

Browse our library of 1,700+ exercises with detailed instructions and coaching cues.

Exercise Library Muscle Map Explorer