How to do a dumbbell standing curl

Setup:

1. Stance: Stand with your feet shoulder-width apart, knees slightly bent for stability.
2. Dumbbell grip: Grab a dumbbell in each hand with an underhand grip (palms facing up). Let your arms hang straight down by your sides.
3. Proud Posture: Engage your core, keep your back straight and chest lifted.

The Lift:

1. Initiate the curl: Keep your upper arms still and elbows close to your sides, then curl both dumbbells upwards towards your shoulders simultaneously.
2. Squeeze at the top: At the top of the movement, contract your biceps forcefully and hold for a brief moment.
3. Controlled descent: Slowly lower the dumbbells back to the starting position in a controlled manner. Don't let the weights drop quickly.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Focus on the biceps: Concentrate on the feeling of your biceps contracting throughout the movement for maximum activation.
• Minimize torso movement: Keep your upper body stable and core engaged to truly isolate your biceps.
• Breathe: Exhale at the top of the lift when your biceps are contracted, and inhale as you lower the weight.