Type of exerciseIsolation

Muscles usedNone


Here is an excellent exercise to develop the outer part of your biceps, also called the long portion.

Here are the instructions for standing dumbbell curl

  • 1. Have a dumbbell in each supine hand (palms up). While standing, stand upright and let your arms extended.
  • 2. Choose one side and then raise the dumbbell as high as possible towards the shoulder by contracting the biceps.
  • 3. Release the tension, control the movement and lower the dumbbell to return to the initial position.
  • 4. Continue your series by repeating the movement. Do the same with your other arms.

Tips, advice, techniques, well tell everything about standing dumbbell curl

  • 1. Do not pull with your back, keep motionless throughout the series.
  • 2. It is better to charge lighter to perform well rather than pulling on your back. Adapt your charges.
  • 3. Only the forearm moves, do not use your shoulder.
  • 4. The elbows are fixed throughout the movement.
  • 5. Keep some bending in the elbow when you lower the dumbbell.
  • 6. Look in front of you and do not lean your head down.
  • 7. Control all the movement.

To optimize your biceps, vary the exercises

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