The standing dumbbell curl is a classic, compound free weight exercise that targets the biceps.
When performing the exercise, the dumbbells rise up, while the elbows remain almost pressed to the sides.
Working muscles
When performing the exercise, the arms are bent at the elbow joints. The main load falls on the biceps, as well as on the forearm. Therefore, standing dumbbell curls help increase the size and strength of these muscle groups.
Application
Absolutely any strength training, in particular bodybuilding and powerlifting. There are also no restrictions on athlete levels or gender. Even beginners, both boys and girls, can do it.
Benefits of Standing Dumbbell Curls:
Effectiveness: This exercise is one of the most effective for working the biceps.
Versatility: Standing dumbbell curls can be performed in the gym or at home.
Safety: when performed correctly, the exercise is safe for joints.
Additional effects:
Helps develop forearm strength and endurance.
The exercise can be included in various training programs for both beginners and experienced athletes..
Technique for performing dumbbell curls while standing:
- Stand straight with your feet shoulder-width apart.
- Hold the dumbbells in your hands with your palms facing forward.
- Bend your elbows slightly to tighten your biceps.
- As you exhale, bend your elbows, lifting the dumbbells up to shoulder level.
- At the top point, additionally tighten your biceps.
- As you inhale, slowly lower the dumbbells to the starting position.
Execution options:
Standing dumbbell curls can be performed either synchronously or alternately. Dumbbells can be raised to shoulder, chest or head level. Also vary the degree of supination of the hand.
Errors during execution:
Cheating with the body and legs.
Excessive weight.
Inadmissible range of motion.
Conclusions
The standing dumbbell curl is an effective exercise that will help you develop your biceps and forearm. When performing the exercise, it is important to follow the correct technique to avoid injury and get maximum results.
