Dumbbell Standing Biceps Curl
Dumbbell Standing Biceps Curl Video Guide
The dumbbell standing biceps curl is a classic biceps exercise that builds the biceps brachii, brachialis muscle, and forearm muscles while improving control, symmetry, and overall upper-arm strength. Unlike barbell curls, dumbbell bicep curls let each upper arm work independently, reducing imbalances and reinforcing proper form through a strict curling motion.
Because you’re performing the curl standing, the movement also engages the shoulder joint, core, and stabilisers across the entire body, making it one of the best exercises for muscle growth, bigger biceps, and long-term strength.
Using an underhand grip (palms facing forward), you curl the dumbbells through a full range, keeping elbows tight, arms fully extended at the bottom, and maintaining constant tension throughout. Controlled tempo, especially when you slowly curl and slowly lower, increases muscle engagement in both the long head and short head of the biceps.
This is a go-to movement in most biceps workouts, whether you pair it with hammer curls, supinated bicep curls, preacher curls, zottman curls, or other bicep curl variations.
How to Perform the Dumbbell Standing Biceps Curl
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Start in the starting position: Stand tall with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward. Keep shoulder blades back, elbows close, and your wrists straight.
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Brace your core to stabilise the torso and prevent any backward lean.
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Curl the weight by flexing the elbow joint, bringing one or both dumbbells up until the biceps muscle is fully contracted.
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Pause for a few seconds at the top to maximise muscle engagement and tension.
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Slowly lower the dumbbells to full extension, keeping control and maintaining perfect form.
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Repeat for the desired reps, ensuring strict form and avoiding momentum.
GymNation Tip: If you need to lean back, swing, or cheat the rep, the weight is too heavy. Lighter weight + strict form = bigger gains.
Personal Trainer Notes:
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Elbows tight — drifting forward shifts load off the biceps.
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Keep a neutral grip and stable wrists throughout.
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Strict control > heavier weights every time.
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Use smooth curling and lowering phases to maximise results.
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Great exercise for both long head and short head activation.
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Alternative Bicep Exercises
Dumbbell Alternate Biceps Curl
The Dumbbell Alternate Biceps Curl strengthens the biceps (biceps brachii) while improving balance and coordination between arms. Alternating sides allows full focus on each arm.
EZ Barbell Curl
The EZ Barbell Curl strengthens the biceps (biceps brachii) with reduced wrist strain thanks to the angled grip. It’s ideal for building strength and muscle mass with comfort.
Barbell Curl
The Barbell Curl targets the biceps brachii, helping to build size and strength in the front of your upper arms. It’s a staple for arm development and grip strength. Perform it with control and full range of motion for best results.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl targets the biceps (brachialis) and forearms (brachioradialis). It builds both arm thickness and grip strength while reducing wrist strain.
Dumbbell Concentration Curl
The Dumbbell Concentration Curl focuses on isolating the biceps (biceps brachii) for maximum contraction and shape. It’s excellent for building definition and mind-muscle connection.
Dumbbell Incline Biceps Curl
The Dumbbell Incline Biceps Curl stretches and strengthens the biceps (biceps brachii) through a longer range of motion. It’s great for improving peak shape and flexibility.
Cable Curl
The Cable Curl targets the biceps (biceps brachii) with constant tension throughout the movement. It’s excellent for controlled strength and shape development.
Barbell Preacher Curl
The Barbell Preacher Curl isolates the biceps (biceps brachii) and reduces shoulder involvement, making it perfect for focused arm growth. The preacher bench supports strict form and control.
Dumbbell Zottman Curl
The Dumbbell Zottman Curl targets both the biceps (biceps brachii) and forearms (brachioradialis) in one move. It builds balanced arm strength and control.
Dumbbell Standing Biceps Curl FAQs
Yes — they’re one of the best biceps exercises for building bigger arms, improving symmetry, and developing strength across multiple muscle groups.
Stand tall, palms facing forward, elbows locked to your sides, curl with control, then lower slowly through the full range.
Standing curls challenge more stabilisers and build overall body strength. Seated curls reduce movement and isolate the biceps. Both are valuable in a full programme.
Choose a weight you can control for 8–12 reps without swinging. If form breaks, drop the weight.
Yes — gripping the dumbbells builds the forearm muscles, improves wrist stability, and boosts grip for pulling exercises.
Absolutely — it’s beginner-friendly. Start with light dumbbells, keep elbows tight, and use full range curling.
Hammer curls, concentration curls, cable curls, preacher curls, and barbell curls for balanced development.
