Stork Stance Dumbbell Curl
This isolation movement targets the biceps while challenging single-leg balance and core stability. It forces the stabilizer muscles in the legs and glutes to work harder than a standard standing curl.
HOW TO DO IT
- Stand on one leg while holding a dumbbell in each hand with palms facing forward.
- Lift the non-standing foot behind you and rest it against the standing calf.
- Keep your torso upright and arms fully extended at your sides.
- Curl both dumbbells toward your shoulders while maintaining your balance on one foot.
- Squeeze your biceps at the top of the movement.
- Lower the weights slowly to the start and switch legs after completing the set.
COMMON MISTAKES
- Putting the raised foot down to regain balance during the rep.
- Swinging the torso or using momentum to lift the weights.
- Allowing the elbows to drift forward away from the ribs.
- Rushing the lowering phase and losing control of the dumbbells.
TIPS
- Fix your gaze on a stationary point ahead to improve balance.
- Keep your standing knee slightly soft rather than locked out.
- Prevent your hips from hiking up on the working side.
SAFETY
- Perform near a wall or rack for support if balance is compromised.
VARIATIONS
DETAILS
- Muscles
- Biceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
SIMILAR EXERCISES
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