Dumbbell Standing Biceps Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Bicep · Upper Arms

80%

Forearms

20%

Equipment

Dumbbell

Setup / Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with your palms facing forward.

Exercise Position

Keep your elbows close to your sides and your upper arms stationary.
Curl the Dumbbell towards your shoulders, squeezing your biceps at the top of the movement.

Form & Performance

Lower the Dumbbell back down to the starting position with control, fully extending your arms.