Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Standing Dumbbell Bicep Curl
The Dumbbell Biceps Curl targets the biceps by flexing the elbows under controlled resistance. It is a fundamental arm-building exercise that develops strength and definition in the biceps.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Standing Dumbbell Bicep Curl
- 01
Stand upright holding a dumbbell in each hand with palms facing forward.
- 02
Keep your elbows close to your sides.
- 03
Curl the dumbbells upward toward your shoulders.
- 04
Squeeze your biceps at the top.
- 05
Lower the dumbbells slowly back to the starting position.
- 06
Repeat with controlled movement.
Performance tips
Cues that matter
- Keep your elbows fixed at your sides
- Avoid swinging or leaning back
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Standing Dumbbell Bicep Curl work?
The Standing Dumbbell Bicep Curl primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.
Is the Standing Dumbbell Bicep Curl a compound or isolation exercise?
The Standing Dumbbell Bicep Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Standing Dumbbell Bicep Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Standing Dumbbell Bicep Curl?
The Standing Dumbbell Bicep Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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