There are so many strength building exercise routines you can perform using a dumbbell, and one of the most popular ones is the standing dumbbell curls. This exercise routine primarily targets the biceps, or the muscle located on the upper arm. Yes, this is the muscle commonly flexed and shown off, to prove how strong or how fit one is. If you’re one of those people who want to have bigger biceps, or if you simply want to increase your arm strength, then all you need is about 15 to 20 minutes exercise time and a pair of dumbbells or weights. By the way, you can do this exercise routine either standing up, or sitting down, whichever is more comfortable for you.
Here’s what you do:
- Stand with your back straight. Avoid bending your back or hunching over. Keep your abdominals tight, your feet flat on the floor and shoulder – width apart, and your shoulders and chests up. Always make it a point to maintain correct posture to avoid any kind of muscle strain and to fully reap the benefits of this exercise.
- Hang your arms straight by your sides, with a dumbbell in each hand. Make sure to position your palms facing your body.
- Bend your arms forward, and up. As you bring your lower arms up, remember to twist your palms so it ends up facing your body.
- Always keep your arms straight. Avoid flailing it as many people mistakenly do while building momentum to raise the weights. You should get the strength to raise the dumbbells from your upper arms. Keep your shoulders level. Use your elbow as your fulcrum.
Also, keep your upper arms tight against your side; isolate the lower arms and focus your movement there. You should feel the stretch up your biceps; remember, it’s precisely what you’re developing so it’s where the pressure should be placed.
Your position at this point has your elbows locked, with the dumbbells almost meeting your shoulder (chest level) and your upper arm meeting your lower arm.
- As you reach the position where you’re holding the dumbbells up, squeeze your bicep for one count and then begin to lower it slowly and with control. Do not let your arms drop like a deadweight.
- As the dumbbells go down, twist your hand again so your palms are once again facing your sides.
Even though as we have mentioned earlier it is important to maintain correct posture throughout the exercise, do allow your body to slightly lean forward as you lower the weight, and to sway as you raise it. Do not, however, give in to the tendency to gather momentum from anywhere else but your biceps.
Remember, it all begins with the right attitude and realistic expectations. Just start right, keep it going, and you will surely be pleasantly surprised at the new and better you you’ve become. Happy exercising!