Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Standing Biceps Curl
The dumbbell standing biceps curl is a classic strength exercise that targets the biceps and also engages the forearms. It involves curling dumbbells from a standing position, focusing on controlled movement and muscle contraction.
Step-by-Step Form & Technique
- 1.Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- 2.Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 3.Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4.Hold the contracted position for a brief pause as you squeeze your biceps.
- 5.Inhale and slowly begin to lower the dumbbells back to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
Track Dumbbell Standing Biceps Curl in RepEight
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