Standing Dumbbell Curl

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Standing Dumbbell Curl might be one of the most iconic exercises for your biceps. While the main emphasis is on strengthening and building the biceps, the muscles of the posterior shoulder and upper back also get a great workout. To perform the Standing Dumbbell Curl start in a standing position, holding a dumbbell in each hand, palms facing away from your body. Brace your abdominals and glutes while making sure your shoulders are rolled back and down. Start the movement by flexing your elbows and curling the weight up towards your shoulders. Pause briefly at the top and squeeze briefly. Lower the weight under control to the starting position.

Common Mistakes

Be sure to keep your arms about one inch forward from where they hang natur

Be sure to keep your arms about one inch forward from where they hang naturally. Do not stop short. Make sure you extend your elbow fully at the bottom of the exercise. Do not swing the weights and do not let them drop on their own.

Pro Tips

Move your hands so that your thumbs are against the instead of the dumbbell

Move your hands so that your thumbs are against the instead of the dumbbell to increase the activation of the biceps because it will make you supinate harder.

Purpose

The Standing Dumbbell Curl is an excellent, accessible exercise that challe

The Standing Dumbbell Curl is an excellent, accessible exercise that challenges the biceps and your upright posture at the same time.

Form

Be sure that your elbows stay in line with your shoulders and do not flare

Be sure that your elbows stay in line with your shoulders and do not flare out during the movement. Be sure that your elbows stay one inch forward from their neutral hanging position to keep tension on your biceps but also make it more comfortable on your biceps tendons.