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Biceps · Dumbbell · Beginner

How to do 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.

Dumbbell Standing Biceps Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Standing Biceps Curl, step by step

  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.

Muscles worked

Dumbbell Standing Biceps Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Standing Biceps Curl in SPLYT

Dumbbell Standing Biceps Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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