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Intensity: Moderate 
Plane of Motion: Sagittal 
Equipment: Dumbbells 
Target Muscle: Biceps 
Standing Dumbbell Curls 

Before                           After 

  •  Using Dumbbells


  • Place your hand's shoulder width apart holding the dumbbells 


  • While keeping the elbows tight to the body slowly lift the dumbbells mid-way of the chest or wrists slightly passing your elbows


  • For more activation, slightly rotate the pinkies upward


  • Elbow should stay in the same position for a complete contraction and slowly move them back down


  • Repeat after finishing at the starting position 

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