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All exercises

Dumbbell standing biceps curl

Beginner

Dumbbell standing biceps curl 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 up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. 2Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. 3Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell standing wide grip biceps curlBarbell
  • Weighted standing curlWeight plate
  • Ez-barbell standing wide grip biceps curlEZ bar
  • Dumbbell standing inner biceps curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Weighted seated bicep curl (on stability ball)Other
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell standing biceps curl

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  • Band concentration curlResistance band