Standing Bicep Curl

Beginner Level of Difficulty

This upper body exercise is a bicep curl using dumbbells. When this arm exercise is done properly it really isolates the bicep muscle.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

standing bicep curl - step 1

Step 1

Stand with your feet shoulder width apart maintaining a neutral spine, holding the dumbbells at your side with your elbows tucked slightly in front of your body.

standing bicep curl - step 2

Step 2

Curl the dumbbells up to shoulder level and fully contract the bicep muscles.

standing bicep curl - step 3

Step 3

Lower the dumbbells back down to the starting position and repeat the action.