How To Do Standing Bicep Dumbbell Curl

Muscle Groups worked: Biceps This is a great exercise if..

How To Do Standing Bicep Dumbbell Curl

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Standing Bicep Curls targets the bicep area and its great for strength and sculpting your biceps this can be Incorporated in any arm routine! 

Exercise Instructions:

  1. Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body.
  2. Your palms should facing upwards.
  3. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
  4. Slowly curl the dumbbells up as far as possible.
  5. Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
  6. Repeat for desired reps.


Standing Bicep Dumbbell Curl Tips:

The tension should be on the biceps at all times. Do not let them “hang” at the bottom of the exercise. 

Keep the rep timing slow and control the weight throughout the set. Do not let the dumbbells touch your body. 

And finally, do not swing the body back as you curl up the weight. The body should stay fixed throughout the movement. Focus on only moving your forearms.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Standing Bicep Dumbbell Curls. As you progress and become adept, increase your reps and sets. However, avoid over training your biceps. Only train your biceps once per week for optimal results.

Consider your entire program and keep your overall volume for biceps a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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