Dumbbell Standing Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.5
- Alternate Names
- Dumbbell Bicep Curl
How to: Dumbbell Standing Biceps Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your elbows close to your torso and rotate the palms of your hands so they face forward.
- Exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold for a brief pause at the top and then inhale while lowering the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using excess momentum to lift the weights.
- Flaring elbows out too much.
- Not fully extending the arms when lowering.
Modifications
- Use lighter weights to ensure proper form.
- Perform the exercise seated for better stability.
Tips
- Keep your elbows close to your body throughout the movement.
- Exhale as you lift the dumbbells, and inhale as you lower them.
- Avoid swinging your arms; use a controlled motion.
Dumbbell Standing Biceps Curl Alternatives
Tags
biceps
strength
dumbbell
upper arms
weight training
fitness