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October 24, 2021

Biceps Exercise: Standing Dumbbell Curls

Standing Dumbbell Curls Biceps ExercisePrimary Muscle


Secondary Muscles

Traps, Shoulders

Equipment Needed


Mechanics Type


Proper Exercise Technique

With a shoulder width stance, pick up a pair of dumbbells and hold them at your sides, palms facing in. Starting with one arm (you will perform this exercise one arm at a time, alternating back and forth) curl the weight towards your body. As you curl the weight, rotate your palm forward so that it is facing you at the top of the movement. Pause briefly at the top, squeeze your bicep and then return the weight to the starting position. Repeat that same motion with the other arm.

Instead of keeping your back completely upright and rigid, allow yourself to move naturally throughout the motion. This means leaning forward slightly at the bottom of the movement and allowing your back to sway naturally as you curl the weight up. This will prevent injuries and allow you to handle more weight. Also, do not curl the weight to the point where the tension leaves your biceps.

Start Position - Standing Dumbbell Curls Exercise

Barbell Curls

Finish Position - Standing Dumbbell Curls Exercise

Barbell Curls

Standing Dumbbell Curls Exercise Video


Standing Dumbbell Curls Exercise Video Example


Critical Dumbbell Routines & ExercisesCritical Dumbbell Routines
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Return to the Exercise Video Database Guide

More Bicep Exercises

More Arm Exercises

More Dumbbell Exercises



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