Standing Dumbbell Curl

Standing Dumbbell Curl Basics

Primary muscles worked: Biceps

Synergist Muscles: Brachialis, Forearms

Mechanics: Isolation

Equipment: Dumbbells

How To Perform Standing Dumbbell Curls

• First grab a pair of dumbbells, stand upright, with your back straight, and have your elbows locked in to your sides, with the palms face outward.
• Now, contract your biceps, and bring your hands and dumbbells toward your shoulder.
• Once the dumbbells are about 2 - 3 inches away from your shoulder, lower the weight back in to starting position. This is one full repetition.

Standing Dumbbell Curl Tips

• Keep your elbows tight to your sides throughout the lift. If you allow your elbow to drift forward, you will recruit your shoulder muscles to assist you with the lift.
• Always make sure to allow your arms to come to full extension after each rep to ensure you are working the bicep through the full range of motion.
• Do not arch your back when performing dumbbell curls because this will increase the pressure on your spine. This may result in injury.

Standing Dumbbell Curl and Sports Application

The dumbbell bicep curl can be seen as a motion in volleyball, with a one arm, underhand strike on the ball. From an overall athlete performance perspective, the dumbbell bicep curl will help create a strong bicep that will assist in transitioning forces from the back or the shoulder to create more overall power during certain movements such as a row for rowing, or getting extra power on a pitch.