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Exercise 68

Standing Dumbbell Biceps Curl

Elbow flexion exercise that works the core, biceps, and forearms while keeping the arms and torso stable throughout each repetition.

CoreBicepsForearms
Athletic Station visual preview for Standing Dumbbell Biceps Curl
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart, spine upright, and a dumbbell in each hand.
  2. Keep your abs engaged, chest open, and elbows close to your body throughout the movement.
  3. Begin with your elbows flexed, positioning the dumbbells near the upper torso.
  4. Perform the curl with control, maintaining tension in the biceps and keeping your wrists aligned.
  5. Raise the dumbbells through a comfortable range without losing control of the movement.
  6. Lower the dumbbells slowly, controlling the entire return phase.
  7. Avoid swinging your torso or using momentum to move the load.
  8. Exhale during the upward phase and inhale as you lower.

What you should feel

Greater biceps activation, with the forearms and core assisting with postural stabilization. The effort should remain controlled through the arms, without pain in the wrists, elbows, shoulders, or lower back.

Groups mentioned in the description

CoreBicepsForearms

Exercise questions

How do you perform Standing Dumbbell Biceps Curl?

Stand with your feet shoulder-width apart, spine upright, and a dumbbell in each hand. Keep your abs engaged, chest open, and elbows close to your body throughout the movement. Begin with your elbows flexed, positioning the dumbbells near the upper torso. Perform the curl with control, maintaining tension in the biceps and keeping your wrists aligned. Raise the dumbbells through a comfortable range without losing control of the movement. Lower the dumbbells slowly, controlling the entire return phase. Avoid swinging your torso or using momentum to move the load. Exhale during the upward phase and inhale as you lower.

What does Standing Dumbbell Biceps Curl work?

Elbow flexion exercise that works the core, biceps, and forearms while keeping the arms and torso stable throughout each repetition.

What should you feel during Standing Dumbbell Biceps Curl?

Greater biceps activation, with the forearms and core assisting with postural stabilization. The effort should remain controlled through the arms, without pain in the wrists, elbows, shoulders, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.