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Biceps · Beginner

Standing Biceps Curl

Standing biceps curl that stays strict when the torso remains stable.

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Standing Biceps Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand and your palms facing forward.
  2. 02Keep your elbows close to your sides and your shoulders relaxed.
  3. 03Curl the dumbbells upward by bending your elbows.
  4. 04Squeeze your biceps briefly at the top without swinging your body.
  5. 05Lower the dumbbells slowly until your arms are extended again.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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