Dumbbell Standing Biceps Curl

Setup

1. 01Stand tall holding a dumbbell in each hand.
2. 02Turn the palms forward and slightly outward.
3. 03Let the arms hang at full extension.
4. 04Pin the elbows to the sides.

Execution

1. 01Curl both dumbbells up and slightly outward.
2. 02Keep the palms supinated the whole way.
3. 03Squeeze the biceps at shoulder height.
4. 04Lower under control to full extension.

Checkpoints

• -Elbows stay fixed at the ribs throughout.
• -The torso stays upright with no swing.
• -The curl path angles slightly out from the body.
• -Full extension is reached at the bottom of every rep.

Common mistakes

• -Rocking the torso to swing the weights up.
• -Letting the elbows drift behind or in front of the body.
• -Losing the outward palm angle under fatigue.
• -Half-repping the bottom range.