Standing Dumbbell Bicep Curl

How To Do A Standing Dumbbell Bicep Curl Correctly

The Standing Dumbbell Bicep Curl is a great way to target the biceps.

To get started:

1. Hold a set of dumbbells down by your sides with a palms facing forward grip.
2. Contract your abs and glutes to stabilize your body and remove any momentum during the lift.
3. While keeping your upper arms tucked to your sides, bend your elbows and contract your biceps to curl the dumbbells up towards your shoulders.
4. Feel a strong contraction at the top of the movement, then under control, slowly extend your arms to lower the dumbbells back to your sides, keeping your palms facing forward.
5. Think about taking twice as long to lower the dumbbells, as it takes to lift them.
6. At the bottom of the lift, fully flex your triceps to ensure you’re at the end of the range of motion, then curl the dumbbells back up, and repeat.

Primary Muscles Worked

Other Bicep Curl Variations

• Standing High Cable Curl
• Standing Behind The Back Single Arm Cable Curl
• Standing Cable Biceps Curl With Rope
• Squatting Cable Curl With Rope