STANDING DUMBBELL CURL

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Hold a dumbbell in each hand and stand upright (chest out & shoulders back). I like to get into a split-stance, as this provides greater stability against a heavier weight.
  • REP: Squeeze your biceps HARD as you curl the weights up, making sure to keep your elbows tight to your sides to avoid swinging them up. I like to start each rep with a neutral-grip (palms facing in) and rotate the weights as I lift until they’re in a supinated-grip (palms facing you) at the top. This will engage the target muscles slightly more.
  • TIP: Ensure you lower the DBs all the way down, you should be able to flex your triceps at the bottom of every rep. You can see me doing it in the video. We do this because the bottom half of each curl works our forearms, which is equally as important as hitting the biceps.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Biceps, Forearms)
standing dumbbell curl muscles worked

ALTERNATIVE EXERCISES: