Beginner
🏋️ Dumbbell
Dumbbell Bicep Curl
aka Standing Bicep Curl
🎯 Target & Synergists
Primary: Biceps
Synergist: Brachialis
Synergist: Forearms
📋 How to Perform
1
Stand with dumbbells at sides
2
Curl weights up, elbows fixed
3
Squeeze biceps at top
4
Lower with control
5
Avoid swinging or leaning back
⚠️ Common Mistakes to Avoid
✕
Swinging the weight up
✕
Moving elbows forward
✕
Leaning back for momentum
✕
Incomplete range of motion
🔄 Alternative Exercises
Can't do Dumbbell Bicep Curl? Try these instead.
📊 Quick Facts
Equipment Dumbbell
Difficulty Beginner
Main Target Biceps
Synergists Brachialis, Forearms