Standing Dumbbell Curls
Overview
This is a bicep exercise, working your arms. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside. The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm palm up.
Instructions
To begin, set your feet as wide as your shoulders to get a firm base. Rotate your arms so your palms face forward.
Exhale as you curl up, and squeeze your biceps at the top.
Then inhale as you curl back down in a smooth, controlled motion. Don’t throw the weight back or let it drop, or you won’t be working your biceps.
Tips
A common mistake is to let your elbows swing outwards. This’ll make it harder to keep your body steady. Make sure you keep your shoulders back and your elbows in, so you don’t lose control in your core.
I recommend three sets of ten to twelve.
Standing dumbbell curls require steadiness and focus. It might help to concentrate on a fixed point in your line of sight. Thanks for watching!
