Biceps Curl - Standing (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides.
   • Keep your elbows close to your torso and your palms facing forward.
2. Step 2Position Your Body
   • Engage your core and maintain a straight posture throughout the exercise.
   • Ensure that your shoulders are relaxed and not hunched.
3. Step 3Curl the Dumbbells
   • Slowly bend your elbows to lift the dumbbells towards your shoulders.
   • Keep your upper arms stationary and focus on using your biceps to lift the weights.
4. Step 4Squeeze at the Top
   • At the top of the movement, squeeze your biceps for a moment.
   • Ensure that your wrists remain straight and aligned with your forearms.
5. Step 5Lower the Dumbbells
   • Gradually lower the dumbbells back to the starting position with your arms fully extended.
   • Control the movement to avoid swinging the weights.
6. Step 6Repeat
   • Repeat the curl for the desired number of repetitions, maintaining proper form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the dumbbells down at your sides.
   • Take a moment to stretch your arms and relax your muscles.