Get Your 6 Week Arm Shaping Program!
Say bye bye to your batwings
Click here to find out more
How To Do The Standing Dumbbell Biceps Curl
Are the fronts of your upper arms soft and saggy? If so, the standing dumbbell biceps curl exercise will help strengthen and develop the biceps (front of your upper arms). The standing dumbbell biceps curl is a great exercise to not only develops the front of your upper arm (biceps) but will also help strengthen your forearms and the front of your shoulders.
The standing dumbbell biceps curl is a staple of my main arm routine because each dumbbell helps to strengthen and develop each arm independently. This is why I use dumbbells instead of machines because it forces each arm to work independently.
How to do the standing dumbbell biceps curl - Starting position
How to do the standing dumbbell biceps curl - up position
Position for the standing dumbbell biceps curl
Grab a pair of dumbbells off the floor and stand straight up. Using a shoulder width stance for your feet, move your shoulders back and down, puff your chest out slightly and arch your lower back. This will properly align your shoulders and back. Look straight ahead keeping your eyes level.
Execution of standing dumbbell biceps curl
Keep your shoulders and upper arms stationary, curl the weight upwards until just above parallel and even with your chest. Pause for a second or two in the top position and slowly lower the dumbbells back to the starting position. Repeat.
Breathing
Breathe in
as you curl the dumbbells upwards and breathe our as you lower them back to the
starting position.
Important points for the standing dumbbell
biceps curl
· It is important that you make sure your body is in the right position. Keep your shoulders back and down, puff your chest out and slightly arch your lower back.
· Do not allow your shoulders to move forward. If they do, they will assist in curling the weight up and this is something you don’t want. Keep your shoulders down and back and concentrate on using only the front of your arms (biceps) to curl the weight upwards.
· Keep your head level and don’t look down. Doing so will cause you to lose balance and affect your posture.
Video for the standing dumbbell biceps curl
Related Exercises:
Dumbbell Squat, Curl to Shoulder Press Exercise
Dumbbell Curl to Shoulder Press Exercise
Standing Dumbbell Hammer Curl Exercise
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.