Standing EZ-Bar Biceps Curl
Standing EZ-Bar Biceps Curl is specially designed to strengthen the bicep and triceps muscles. The various angled grips on the bar protect your elbows and wrists from joint damage from heavy arm workouts.
INTERMEDIATE
Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl primarily works the biceps brachii, which is the muscle on the front of the upper arm. It also trains the brachioradialis, brachialis, and forearm flexors.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells, stand up straight and tighten your core muscles. Let the dumbbells hang at arm's length, palms facing forward.
- Without moving your shoulders, bend your elbows and lift the dumbbells as close to your shoulders as possible. Pause for a second and slowly let the weights return to the starting position with your arms fully extended.
Tips
- Keep your elbows still and pressed to your sides.
- Make sure you squeeze your biceps at the top of the lift.
- Be sure to lower the weight until your arms are fully extended.
Alternative Exercises
Barbell Biceps Curl
Barbell Biceps Curl targets your biceps brachii muscle and the brachialis, a muscle responsible for elbow flexion. If barbell curls are practiced regularly, they can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight tha...
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