Standing Dumbbell Curls Guide

The Standing Dumbbell Curls is an isolation exercise that targets the biceps muscles. Holding dumbbells in both hands, you curl the weights towards the shoulders while keeping the elbows locked in place. This exercise primarily works the biceps brachii while also engaging the brachialis and brachioradialis muscles in a secondary role.

Steps to perform:

1. Stand with a dumbbell in each hand, arms fully extended, and palms facing forward.
2. Keep your feet shoulder-width apart, maintaining a straight posture.
3. Exhale as you curl both dumbbells simultaneously towards your shoulders.
4. Keep your elbows close to your body and wrists in a neutral position.
5. Focus on contracting your biceps at the top of the movement.
6. Inhale as you lower the dumbbells back down in a controlled manner.
7. Avoid using momentum to 'cheat' and maintain a steady, controlled pace.