How to: Standing Bicep Curls

The standing bicep curl is a great beginner exercise used to help learn balance and control. It will develop your bicep muscles to get that big arm you seek.

Level: Beginner
Muscles: Biceps Brachii, Brachialis
Equipment: Dumbbell Weights

Instructions:
Step 1: Start off by holding two dumbbell weights in each hand and try to maintain a straight posture. Your feet should be about hip-distance apart with the dumbbells by your sides.

Step 2: Lift the dumbbell weight one at a time or both at the same time by rotating your palm to face forward. Raise the dumbbell weight to your shoulder keeping your elbows close to your sides without moving them around.

Step 3: Slowly relax your muscles and ease the dumbbell weights back to starting position and repeat. Higher reps for toning and lower reps higher weights for building muscle.

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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.