Standing Dumbbell Curls

standing-dumbbell-curls-biceps

Standing Dumbbell Curls is an effective biceps exercise similar to Barbell Curls. It is a basic movement working on your biceps and secondarily forearms. Your biceps workout may start best with this exercise. It requires only dumbbells, so can be done anywhere. Standing Dumbbell Curls is rated:- 9.2 out of 10 — EXCELLENT.

 

Correct form of every exercise is prior to lifting heavy weights, so proper technique is very important for maximum muscle growth.

 

Dumbbell Curls Correct Form:

 

Standing-Dumbbell-Curls-Biceps

 

  • Grab a pair of dumbbells. and stand straight with your feet shoulder width apart.
  • Let the dumbbells hang at arms length on both side of your body.
  • Keep your elbows locked, close to the torso all the time during Standing Dumbbell Curls.
  • Now move only your forearms, use you bicep strength to pull up the dumbbells to the top, till shoulder level.
  • Your should feel the pressure on your biceps at this position.
  • Now slowly move the dumbbells down to the starting position.
  • You should turn your wrist to a comfort position, like shown in the first pic.
  • Repeat all the steps, do 3-4 sets with 10-12 reps each.

 

Standing Dumbbell Curls video will help you understand:

 

 

Tips:

 

  • Do not try to lift excess weight and use momentum to swing the dumbbells up.
  • Instead use a lighter weight and keep the arm movement slow and controlled.
  • You may do this exercise with one arm at a time for variety.

 

Dumbbell Curls Muscles Used:

 

Standing-Dumbbell-Curls-Biceps-Muscles-Used

 

Do check our Muscle Map for details of these muscles and position in our body.

30 thoughts on “Standing Dumbbell Curls

  1. Walkin Dusche February 20, 2012 at 11:51 pm

    Hey there! Do you use Twitter? I’d like to follow you if that would be okay. I’m undoubtedly enjoying your blog and look forward to new posts.

  2. Walkin Dusche February 20, 2012 at 11:51 pm

    Hey there! Do you use Twitter? I’d like to follow you if that would be okay. I’m undoubtedly enjoying your blog and look forward to new posts.

  3. MuayThai February 27, 2012 at 2:18 pm

    Your site is simply beautiful.

  4. MuayThai February 27, 2012 at 2:18 pm

    Your site is simply beautiful.

  5. Retha Eicke February 27, 2012 at 10:42 pm

    yes, its the best exercise

  6. Retha Eicke February 27, 2012 at 10:42 pm

    yes, its the best exercise

  7. Pingback: neeraj
  8. Pingback: neeraj
  9. seema February 28, 2012 at 7:22 pm

    my skinny arms are in shape by this exercise…

  10. seema February 28, 2012 at 7:22 pm

    my skinny arms are in shape by this exercise…

  11. Sam March 1, 2012 at 7:14 pm

    you have a great blog here! would you like to make some invite posts on my blog?

  12. Sam March 1, 2012 at 7:14 pm

    you have a great blog here! would you like to make some invite posts on my blog?

  13. Carmine Castelo March 1, 2012 at 11:13 pm

    Bicpes is all..

  14. Carmine Castelo March 1, 2012 at 11:13 pm

    Bicpes is all..

  15. India Gurule March 12, 2012 at 8:57 am

    Hey There. I found your blog using msn. This is a very well written article.

  16. India Gurule March 12, 2012 at 8:57 am

    Hey There. I found your blog using msn. This is a very well written article.

  17. Izzykonto March 13, 2012 at 1:31 am

    Great design! How did you get that layout?

  18. Izzykonto March 13, 2012 at 1:31 am

    Great design! How did you get that layout?

  19. farah may March 13, 2012 at 7:41 am

    It is true that it is excellent.

  20. farah may March 13, 2012 at 7:41 am

    It is true that it is excellent.

  21. Sebrina Matsuhara March 13, 2012 at 9:08 am

    Excellent for biceps?? true?

  22. Sebrina Matsuhara March 13, 2012 at 9:08 am

    Excellent for biceps?? true?

  23. cuma March 15, 2012 at 2:55 pm

    i want huge biceps too.

  24. cuma March 15, 2012 at 2:55 pm

    i want huge biceps too.

  25. Heike March 15, 2012 at 9:36 pm

    wowwww!!

  26. Heike March 15, 2012 at 9:36 pm

    wowwww!!

  27. Anish March 22, 2012 at 9:28 pm

    How often should we do this?

  28. Anish March 22, 2012 at 9:28 pm

    How often should we do this?

  29. Mayank March 23, 2012 at 5:24 pm

    Daulee bano, aishh karo
    😛

  30. Mayank March 23, 2012 at 5:24 pm

    Daulee bano, aishh karo
    😛

Leave a Reply