How to Do Standing Bicep Curls: Form and Guide
Master the standing bicep curl with our expert guide. Learn the correct technique, common mistakes, and tips for bigger, stronger arms.
How to Perform
- Stand upright with your feet shoulder-width apart and a dumbbell in each hand at arm's length.
- Rotate your palms so they face forward while keeping your elbows tucked close to your torso.
- Exhale and curl the weights toward your shoulders by contracting your biceps while keeping your upper arms stationary.
- Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
- Inhale and slowly begin to lower the dumbbells back to the starting position in a controlled manner.
- Straighten your arms completely at the bottom to ensure a full range of motion before starting the next repetition.
Common Mistakes
- Using momentum or swinging the hips to lift the weight.
- Allowing the elbows to flare outward or drift forward during the curl.
- Failing to fully extend the arms at the bottom of the movement.
- Curling the wrists excessively at the top of the rep.
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms