Beginner
DUMBBELL STANDING BICEPS CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
2
Step:2 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3
Step:3 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4
Step:4 Hold the contracted position for a brief pause as you squeeze your biceps.
5
Step:5 Inhale and slowly begin to lower the dumbbells back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
