Standing Dumbbell Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: brachiallis, brachioradialis
How to perform?
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:
- Stand with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Keep your feet shoulder-width apart, maintaining a straight posture.
- Exhale as you curl both dumbbells simultaneously towards your shoulders.
- Keep your elbows close to your body and wrists in a neutral position.
- Focus on contracting your biceps at the top of the movement.
- Inhale as you lower the dumbbells back down in a controlled manner.
- Avoid using momentum to 'cheat' and maintain a steady, controlled pace.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationIncline Dumbbell Curls
isolationReverse Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Curl
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationIncline Dumbbell Curls
isolationSpider Dumbbell Curls
isolationReverse Dumbbell Curls
isolation