Standing Dumbbell Curls

This exercise is similar to the barbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Standing Barbell Curls

This exercise is a basic movement that works the biceps and forearms. But first you need a barbell and a few weight plate.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the movement slow and controlled. For variety you can use different types of barbells (i.e. an ez curl bar) to work the muscles at different angles. You can also do this exercise with a bar attached to a low cable pulley.