Standing Bicep Curl

Standing Biceps Curl Instructions

- Optional: A flat wall for support

Starting Position:
1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your arms fully extended at your sides and palms facing forward.
3. If you're using a wall for support, place your non-dominant hand against the wall for balance.

Movement:
1. Keep your elbows close to your torso and stationary throughout the exercise.
2. Slowly curl the dumbbells up towards your shoulders by bending your elbows.
3. Keep your wrists straight and do not swing your arms. The movement should be controlled.
4. Squeeze your biceps at the top of the movement when the dumbbells are near your shoulders.
5. Gradually lower the dumbbells back to the starting position while maintaining control.

Repetitions:
- Perform 10-15 repetitions for 2-3 sets.
- Rest for 30-60 seconds between each set.

Tips:
- Focus on slow, controlled movements to maximize muscle engagement.
- Adjust the weight of the dumbbells if you struggle to maintain form.
- Keep your core engaged to stabilize your body throughout the exercise.

Safety:
- Avoid locking your elbows at the bottom of the movement.
- Ensure that your back is straight and avoid excessive leaning to prevent strain.