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Biceps Exercises

Standing Dumbbell Biceps Curl

The standing dumbbell biceps curl is a traditional bodybuilding move that develops density and strength throughout the biceps region. This exercise should always be performed with a controlled motion.

Instructions

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    Grab a pair of dumbbells, stand up straight and with a braced core. Allow the dumbbells to hang at arms length with palms facing forward.
  2. Standing Dumbbell Biceps Curl
    Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause for a second and slowly allow the weights to return to the starting position with arms fully extended.

Trainer’s Tips

  • Keep your elbows stationary and tucked at your sides.
  • Make sure to squeeze the biceps at the top of the lift.
  • Be sure to lower the weight all the way until your arms are fully extended.

Advanced variations

Routines with this exercise

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