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Overview
Standing dumbbell curls is a slight variation of the standing barbell curl, and both exercises are excellent for building overall bicep size and mass. Using dumbbells in place of a barbell adds intensity to the exercise because the stabilizing muscles in your arms are forced to work harder to balance two weights instead of a single bar. This means that you will likely be doing less weight overall than can be done with a barbell, but greater intensity is still placed on each arm. This exercise can be done by lifting both arms with each repetition or by alternating between arms.
Setup
Take one dumbbell in each hand with the palms facing inward and the feet separated by a comfortable distance. Allow the weights to each hang beside your body with the arms extended.
Movement
Exhale as you slowly bend your elbows and begin to move the weight of the dumbbell upward. Early in this movement (in the first third of the movement), rotate the palm from facing your body to face upwards. This rotation helps to strengthen the portion of the bicep responsible for rotating your wrist. Now, with your palm facing upward, complete the movement upward and squeeze at the top. Reverse this motion to return your hand to the starting position. As you lower the weight, begin the same movement with your other hand.
Tips From the Trainer
While both hands arms can be worked at the same time, alternating between your arms helps to avoid the rocking and swaying motions in the body. Using this stricter form allows more focus to be placed on each bicep. While alternating between each hand is a stricter motion, each of these variations can have its proper place in your workout.
If you have trouble with rocking your body or jerking the weights upwards, try to slow down the motion and use stricter form. Sitting in an upright chair or leaning against a wall can help you to keep the motion strict and help to keep maximum focus on your bicep muscles.
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