Standing Dumbbell Curl

Exercise / Biceps

Standing Dumbbell Curl overview

The Standing Dumbbell Curl is a foundational bicep exercise that targets and strengthens the muscles of the upper arm. This exercise is performed while standing, allowing for a full range of motion and engaging the core for stability. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Standing Dumbbell Curl in your arm training routine.

The Standing Dumbbell Curl primarily targets the biceps.

Standing Dumbbell Curl how to perform

  • Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended at your sides, palms facing forward.
  • Step 2: Inhale and curl both dumbbells toward your shoulders, rotating your palms to face your shoulders at the top of the movement.
  • Step 3: Keep your upper arms stationary and elbows close to your torso throughout the movement.
  • Step 4: Hold the contracted position for a brief moment, feeling the engagement in the biceps.
  • Step 5: Exhale and lower the dumbbells back to the starting position, fully extending your arms.


Perform each repetition with controlled movements, focusing on the contraction of the biceps

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a straight back and engaged core throughout the movement.
  • Keep your upper arms stationary to isolate the biceps.
  • Control the descent and ascent of the dumbbells to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Alternating Dumbbell Curl: Curl one arm at a time for a continuous and focused workout.
  2. Hammer Curl: Keep your palms facing inward throughout the movement for a variation in bicep activation.
  3. Cross-Body Dumbbell Curl: Curl the dumbbell across your body to target different parts of the biceps.
  4. Seated Dumbbell Curl: Perform the exercise while seated for a variation in body positioning.