Standing Dumbbell Curls
Description
Standing dumbbell curls are so effective because the dumbbells allow for great mobility. The key when performing standing dumbbell curls is to turn your palm from a neutral to supinated position (gradually turn palms up) as you’re flexing your arm. The bicep muscle is involved in supination so turning the palms up as you flex your arm is the most effective method to achieve an optimal contraction. When working with individual dumbbells instead of a single barbell, you have the freedom to train one arm at a time. A great time to do this (perform reps with 1 arm at a time) is once you’ve fatigued while performing simultaneous repetitions. Performing alternating arm curls post-failure allows you to take the muscle fibers to a further extent of exhaustion.
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Execution
- Grasp appropriately weighted dumbbells using a closed grip. Stand with feet shoulder width apart and slightly bend the knees. While standing upright, roll shoulders back and slightly spread the chest. Hands and dumbbells should be in neutral position.
- Exhale, flex at the elbows and gradually supinate hands at around the mid-point of the motion (wrist should begin rotating into a position with palm facing upwards when arm reaches a 90 degree angle).
- Continue motion until hands are fully supinated and approximately 6-8inches from shoulders. Briefly hold the position and flex the biceps.
- Inhale and lower the weights back down using a reverse motion that has you shifting hand position back into neutral at a 90 degree angle.
- Repeat until the desired number of repetitions are completed.
Variations
Performing standing dumbbell curls using the rope attachment and a pulley system is yet another way to perform the exercise. The same principals apply, especially turning the palms upwards during the midpoint of the contraction.
Once fatigue sets in and you are unable to perform anymore duel repetitions, you can perform reps with one arm at a time. This will allow for a longer rest period between repetitions. This technique is a good way to further exhaust the biceps.
