Learn all about the standing dumbbell curl with a description of the exercise, how to safely spot the exercise, and how learn how it can improve your sport performance.

Primary muscles worked:  Biceps

Synergist Muscles:  Brachialis, Forearms

Mechanics:  Isolation

Equipment:  Dumbbells

How to perform the exercise:  For the athlete to perform the standing dumbbell curl, he/she must first grab a pair of dumbbells, and stand with proper posture, and have elbows locked in to the sides, with the palms turned so that they will face the ceiling as they come up. To start the working phase of the lift, contract the biceps, and flex the elbow by trying to bring the wrist to the shoulder while keeping the elbows to the side. Once the dumbbells are about 2 - 3 inches from the shoulder, lower the weight back in to starting position. This is one pull repetition.

Spotting the exercise:  To spot the athlete during the standing dumbbell curl, the spotter should stand behind the athlete. The spotter should slightly press their forearm against the athletes back, between the shoulder blades if the athlete begins to lean back. The spotter may also push on the elbows to keep them in place, if they begin to flare out. When the athlete begins is unable to complete a full repetition on their own, the spotter should apply upward force on the wrists to allow the athlete to continue the lift for the desired number of reps.

Sport specific 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.