Standing Dumbbell Curls

MAIN PURPOSE OF THIS EXERCISE: To build, shape, and define the biceps. 

Standing Dumbbell Curls Images :

standing dumbbell curls

Position 1

standing biceps dumbbell curl

Position 2

Standing Dumbbell Curls Instructions:

  • Grab a pair of dumbbells and let them hang at arm’s length next to your sides.
  • Turn your arms so your palms face forward.
  • Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
  • Pause, then slowly lower the weight back to the starting position.
  • Each time you return to the starting position, completely straighten your arms.

Standing Dumbbell Curls Tips:

With this exercise you will achieve an even higher degree of contraction.

Lift the weights as high as you can and then give an extra flex of the biceps to achieve maximum contraction.

Slowly Lower the dumbbells down through the same arc, always try resisting the weight all the way down to the starting position, until your arms are fully extended, the biceps stretched as far as possible.

You can lift a bit more extra weight while you are performing this exercise in standing position and the movement will be not so strict as in seated position, and you can also cheat a little to help yourself and make more muscle mass but remember always keep that to a minimum level.

Type of Exercise: Isolation

Main - Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells

Related: Seated Dumbbell Curls

See also the GIF Illustration for how to perform this bicep exercise - standing dumbbell curls.

standing dumbbell curls bicep exercise