Standing Dumbbell Curl
Elbow flexion, dumbbell, biceps
The standing dumbbell curl lifts two dumbbells from the sides to the shoulders by bending only at the elbows. It trains the biceps, with the forearms helping to grip. It suits beginners and experienced lifters alike as the everyday move for stronger arms.
Setting up
- Stand tall with the feet hip width apart and a dumbbell in each hand.
- Let the arms hang at the sides with the palms facing forward.
- Choose dumbbells you can curl ten times without swinging.
How to do a standing dumbbell curl
- Brace the belly and pull the shoulders back.
- Curl both dumbbells up toward the shoulders, keeping the elbows at the sides.
- Squeeze the biceps for a moment at the top.
- Lower the dumbbells slowly until the arms are straight.
Breathing. Breathe out as you curl up and breathe in as you lower.
Muscles worked
- Mainly
- Biceps
- Also
- Forearms
Common mistakes
- Swinging the dumbbells up. Momentum takes the work from the arms, so go lighter and keep the body still.
- Elbows drifting forward. That shifts the load to the shoulders, so keep the upper arms at the sides.
- Cutting the bottom of the rep short. Half reps leave the stretch out, so straighten the arms between reps.
Guide
Guide
Guide
