Standing Dumbbell Curl Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Beginner
  • None
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Biceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body.
  2. Your palms should facing upwards.
  3. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
  4. Slowly curl the dumbbells up as far as possible.
  5. Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
  6. Repeat for desired reps.

​Dumbbell Curl Tips:

  1. The tension should be on the biceps at all times. Do not let them "hang" at the bottom of the exercise.
  2. Keep the rep timing slow and control the weight throughout the set.
  3. Do not let the dumbbells touch your body.
  4. And finally, do not swing the body back as you curl up the weight. The body should stay fixed throughout the movement. Focus on only moving your forearms.

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15 Comments+ Post Comment

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Posted Sat, 08/15/2015 - 05:28

Hello everyone,

I have dumbbells that I can use that are collared (the ones that you can adjust-not fused). Consequently the bar piece of the dumbbell (i.e. where it sticks out beside the collar lock) sits by my thighs at the bottom position of the curl.

Should I place the ends of the bar at my thighs (almost like an injection) or should I rest them near my thighs at the bottom of the movement (like balancing the bar across my thighs)?

Thank you.

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Posted Wed, 08/12/2015 - 04:54

Sir,I'm 15yr old I can do biceps workout.and how to do dumbbell workout

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Posted Mon, 09/22/2014 - 02:13

hello sir.. how many sets should i do for big biceps am 62kg and doing gym from last 6months... my beiceps are 13 inches now want to grow the little big 15 inches

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Posted Mon, 11/25/2013 - 17:13

Is it okay to perform this exercise one arm at a time? That is, holding both dumbbells but doing left, right, left, right, etc. Or should the weights always be lifted in unison? I have the same question for the standing hammer curl. Thanks.

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Posted Mon, 07/01/2013 - 08:23

u see this

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Posted Thu, 06/13/2013 - 07:29

What should I do if one of my arms is stronger than the other, and one can't carry on past a certain number of reps but one can..?

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Posted Fri, 03/07/2014 - 22:11

You should always start off with your weaker arm. Once you can't get any more reps in your weaker arm, stop doing the exercise...otherwise your dominant arm will continue to get stronger than your weaker arm.

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Posted Tue, 04/02/2013 - 03:48
gaurav chauhan

you didnt tell the weights used means we have to start with light weight than heavy or what?for muscle building ?can we do power set ,is it help in muscle buildindg ....probably last set is power set?

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Posted Sun, 01/13/2013 - 15:38

Might be worth mentioning in the tips that you should keep your shoulders back and stationary and your elbows kept in throughout the lift.

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Posted Tue, 05/15/2012 - 11:36

I've never agreed with standing curls of any kind. Reason being, once you get to your last couple of reps and things get difficult, it's waaaaay too easy to cheat by leaning back and incorporating many other muscle groups to lift the weight up.

Ensuring your body (back) is completely stationary and allowing ONLY your arms (biceps) to do the lifting is the only way to really make them work.

Far too often I see guys at the gym rocking out of control to try and squeeze in those last few reps, and it's really not even their biceps doing the lifting anymore.

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Posted Wed, 09/05/2012 - 23:33

Very true but you can easily cheat on almost any exercise. The trick is to have the discipline not to cheat. To use a cliché, you're only cheating yourself.

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Posted Sat, 03/16/2013 - 23:10

Learning which excercises to cheat on and when to do it is key to being bigger than everyone else. Use a standing curl at the end of your routine and always cheat a little to get the extra reps out. Then get your partner to lift them up so you have to lower them your self in whats called a "negative rep". Or pick a weight you can only do 5 times before you do a "cheat" rep, then immediately drop it for a weight you can do another 5 times before doing a "cheat rep". I'd rather have huge form than "correct form".

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Posted Mon, 02/24/2014 - 20:55

haha huge form. nice comment

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Posted Fri, 04/13/2012 - 01:57

This training reali works for me I'm a beginner and can see and feel the difference
Thanks guys for all the info on muscle building

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Posted Sun, 03/25/2012 - 14:55

does changing how high you keep your elbows for different sets, increase tension to benefit muscle growth?