What Is a Standing Dumbbell Curl?

The standing dumbbell curl is a weight lifting exercise that works the biceps with hand held weights. The biceps are the group of muscles located at the front of the upper arm. They are what bulges when you flex your arm. The biceps are a universally recognized symbol of strength. The standing dumbbell curl is a simple and effective way to tighten and build the biceps.

Features

To perform standing dumbbell curls, grab a medium sized dumbbell in each hand. You will need to experiment to determine the ideal weight for you. Stand straight with the dumbbells at your sides and palms facing inward toward your legs. Bend one arm at the elbow and raise it to your shoulder level. Turn your wrist outward as you do this so that your thumb is pointed away from you when you reach the top. Reverse this motion and lower the weight to the starting position. Now repeat the standing dumbbell curl with the other arm. After doing standing dumbbell curls with both arms you have completed one repetition.

Function

Pay close attention to your technique as you perform the standing dumbbell curl. If you can't lift the dumbbell without jerking it up with your entire body, you are using too much weight. The purpose of the standing dumbbell curl is to focus effort on your biceps. Using too much weight defeats this purpose. You should experience a burning sensation in your biceps as you complete each set. If you do not, increase the weight or slow down your repetitions.

Effects

Every person lifting weights flexes their biceps to see how they are progressing. The standing dumbbell curl specifically targets the biceps. If you perform the exercise consistently with good form, you should see noticeable results within a few weeks.

Considerations

The standing dumbbell curl will make your arms sore a day or two after you perform the exercise. This is a good thing. Weight resistance exercise creates tiny tears in the muscle fibers. When the tears heal the muscles are stronger, tighter and bigger than before. It is important to allow sore muscles to repair themselves before using them to lift weights again. Always rest a day or two after performing the standing dumbbell curl. Ideally, only do it only once or twice per week. Be sure to get at least 8 hours of sleep per night. This is important for muscle recovery. Eat more protein like the kind found in lean meat, milk products and beans. Protein helps muscles repair.

Warning

Maintain a firm grip on dumbbells while performing the standing dumbbell curl. If you drop a dumbbell you could crush your foot. Only lift as much weight as you can comfortably control. If you experience pain while performing the standing dumbbell curl, stop the exercise. Pain is your body's way of warning you that something is wrong.