Description

The dumbbell standing biceps curl is an effective exercise for targeting the biceps muscles.

Starting Position

Stand upright with dumbbells in each hand, palms facing forward, and arms fully extended at your sides.

Technical Execution

Slowly curl the weights towards your shoulders while keeping your elbows stationary. Squeeze the biceps at the top of the movement before lowering the weights back down.

Range of Motion

Maintain a full range of motion by fully extending the arms at the bottom of the movement and curling the weights as high as possible without compromising form.

Variations

Variations include seated biceps curls, hammer curls, and alternating curls.

Common Mistakes

Common mistakes include swinging the weights, using momentum, and arching the back.

Practical Advice

Focus on controlling the weights throughout the movement and keep your elbows close to your body.

Additional Notes

Ensure proper breathing technique and avoid excessive wrist flexion.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms