Standing Dumbell Bicep Curls

Muscles Worked: Biceps, bicep curls are great for building symmetry in the biceps, because the weights are lifted separately it allows you to perform extra sets on your weak areas. i.e. performing 2 more reps on your weaker bicep

Spotter Required: No

Minimum Equipment required: Standard spinlock dumbbells

The Best Equipment to Use: Fixed dumbbells or Olympic dumbbells

Warming up: To warm up, perform 1 set of 15 - 20 repetitions of the exercise with minimal weight, typically half you 1 rep maximum.

How often should I perform this exercise: Bicep curl is a common exercise and can be performed every couple of days (providing the bicep muscle has healed from the last workout)

When should I perform this exercise: As bicep curls do not use a lot of energy, you could perform the exercise near the end of your bicep workout.

How to do the exercise: Standing with your legs shoulder width apart, your knees slightly bent and your back straight, the dumbbells should be at your sides with palms facing towards you, curl one arm up and twist it so that when you reach the top your palms face inwards, then bring the weight back down, simply repeat this with the other arm, that counts as one repetition. If you are performing 10 repetitions that means 10 on each arm, so choose a weight you can comfortably lift 10 on each arm.

If you are looking to further improve size and strength of the Bicep muscle then try squeezing at the top to force blood into the muscles, Arnold Schwarzenegger calls this "the pump”. Secondly make sure you do not lock your arms otherwise this places stress on your joints and allows the muscle to temporarily rest, by not locking out your arms you keep your biceps working throughout the exercise.

Mentality: A good tip is to perform this exercise with your eyes closed and image your bicep lifting the weight. Biceps are typically the muscles men want to improve first when they begin working out, so make sure you perform any bicep exercise with concentration and never overload the weight.

If you find yourself swinging the weights it means they are too heavy, continuing to perform bicep curls in such a manner cause injury.

Images: