Watch Standing Dumbbell Curl
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Step 1. Stand straight with a dumbbell in each hand.
Step 2. Curl the weight up, squeezing your bicep muscle at the top of the motion. Curl one arm at a time, rotating arms after each rep. Keep your elbows at your sides. Only move your arm at the elbow. Do not lean to the side you are curling the weight on.
The standing dumbbell curl is one of the basic bicep motions and is an important part of any bicep training routine. By standing during the this exercise, you can sway slightly with the weight on the later reps as a way of self-spotting (though this should be done very carefully to protect the low back.) This exercise can be used as a mass building or shaping and developing exercise. You should perform the exercise one arm at a time, rather than two, to maximize isolation of the muscle and minimize injury to the low back.
Updated: March 31th, 2015