Standing dumbbell bicep curls are a resistance exercise that targets biceps and also involves abs and forearms as secondary movers.
Main muscles worked:
Biceps, forearms, abs.
How to perform
- Holding a dumbbell in each hand standing with your feet shoulder width apart, let your arms hang by your side with your palms facing into the side of your body keeping your elbows locked to your sides.
- Curl the dumbbells up towards your shoulders tensing your body without swinging your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
Smaller muscle groups respond well to higher reps. Try 4 sets of 20 reps.