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Bicep Exercises

Bicep Curl Dumbbell Standing

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Bicep Curl, Dumbbell, Standing

Type: Arms

The standing dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performing the exercise whilst standing places more emphasis on the core as core strength and stability is vital for developing good technique. Below you'll find a video guide and step by step instructions that describe the correct technique for the standing dumbbell bicep curl exercise.

Level :

Beginner

Equipment : Yes

	Biceps
	Forearms

Bicep Curl, Dumbbell, Standing Steps:

Step 1:

Stand up straight holding a dumbbell in each hand

Step 2:

Extend your arms & rotate the hands so your palms forwards

Step 3:

Keep your back straight, shoulders back & tense your core muscles

Step 4:

Simultaneously curl the dumbbells up until shoulder height

Step 5:

Pause briefly at the top & squeeze the bicep muscle

Step 6:

Slowly lower back to the start position

Step 7:

This is one repetition

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