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All exercises

Dumbbell bicep curl with stork stance

Intermediate

Dumbbell bicep curl with stork stance is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. 2Extend one leg behind you, balancing on the toes of that foot.
  3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch legs and repeat.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Ez-bar biceps curl (with arm blaster)EZ bar
  • Weighted seated bicep curl (on stability ball)Other
  • Barbell drag curlBarbell
  • Dumbbell biceps curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever bicep curlMachine
  • Smith machine bicep curlSmith machine

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell bicep curl with stork stance

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  • Band concentration curlResistance band