Standing Dumbbells Biceps Curl
Stand with your feet shoulder-width apart. Keep your knees slightly bent and engage your core muscles. This provides stability.
Hold a dumbbell in each hand with an underhand grip (palms facing forward). Let your arms hang at your sides with a slight bend in the elbows.
Initiate the movement by flexing at the elbows and curling both dumbbells up toward your shoulders. Keep your upper arms stationary and don't swing them.
Squeeze the biceps hard at the top of the movement. Focus on using your biceps to lift the weight rather than momentum from your shoulders or back.
Pause briefly at the top contracted position then slowly lower the dumbbells back down after the squeeze. Use control as you lower the weights.
Repeat for the desired number of reps or until fatigue. Make sure to keep proper form and do not cheat by swinging or leaning back.
Breathe naturally as you perform the exercise. Do not hold your breath. Exhale as you lift the weights and inhale as you lower them.
