How do I perform a standing biceps curl?

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Before you start, warm up your muscles with 5 to 10 minutes of brisk walking, slow jogging or gentle stretching.

To perform a standing biceps curl, you'll need two dumbbells. Women may want to start with dumbbells weighing 2 to 10 pounds, and men may start with up to 20 pounds. Test them for one repetition to find what's comfortable. Hold one weight in each hand and stand with your feet shoulder-width apart and your knees slightly bent.

Roll your shoulders down and back and contract your abdominal muscles. With your palms facing forward, tighten your biceps and curl your hands up toward your shoulders, keeping your arms close to your sides. Pause for a couple of seconds, then slowly lower the weights.

Do this 10 to 15 times, then take a 30-second break before doing one or two more sets.

For many people, one set of 12 repetitions with the proper weight can build strength as effectively as three sets of the same exercise. After doing this exercise two or three days a week for several weeks, you can increase the amount of weight you're using.
Stand up straight with your feet approximately shoulder-width apart and toes pointing straight ahead. Arms are by your sides with the palms facing forward and holding a dumbbell in each hand. Slowly perform a biceps curl by bending your elbows, bringing the dumbbells toward your shoulders. Keep your elbows by your sides - it's only the lower part of your arm that should be moving. Hold the position at the top then slowly extend the elbows lowering the dumbbells back to the starting position.
Stand with your feet pointed straight ahead and placed shoulder-width apart.  Keep your knees slightly bent and extend your arms down the sides of your body holding a dumbbell in each hand.  Draw-in your navel and curl one dumbbell toward your shoulder.  Reverse the movement as you return to the starting position.  Repeat with the opposite arm.


 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.