dumbbell standing biceps curl

Muscles worked

How to do dumbbell standing biceps curl

1. 1 Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
2. 2 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. 3 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. 4 Hold the contracted position for a brief pause as you squeeze your biceps.
5. 5 Inhale and slowly begin to lower the dumbbells back to the starting position.
6. 6 Repeat for the desired number of repetitions.

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