Standing Dumbbell Curl Exercise

Alternating Dumbbell Curls

Slightly different from the standard dumbbell curls, alternate dumbbell curls are performed one arm at a time, then switching to the other arm. This allows you to concentrate your energy on one arm at a time.

Alternate Dumbbell Curl Technique & Execution

• Standing upright, hold 2 dumbbells hanging at arm's length by your sides with your palms facing toward your body
• Curl one dumbbell up
• While curling up, twist your wrist so that your palm is facing toward you at the top of the motion (keep your elbows steady at all times).
• On the way down, control the weight with the same range of motion and twisting your wrist back to starting position so that it's facing your side again
• Repeat with the other arm
• Note: as you are lowering the dumbbell in one arm, you can simultaneously curl the other arm up so that both arms are in motion at the same time, but this also adds a bit more difficulty as well

Dumbbell Bicep Curls

When performing dumbbell curls, your will not be able to use as much weight compared to barbell curls. Each arm are left to move independently of each other during the entire range of motion allowing your to achieve a greater degree of contraction. You can perform dumbbell curls either standing straight up, or seated on a bench.

Dumbbell Curl Technique & Execution

• Hold a dumbbell in each hand hanging by your sides at arm's length - palms facing toward your body
• Curl the dumbbells forward and up
• Keep your elbows steady during the movement
• During the upward motion, twist your palms so that your palms are facing you at the top of the motion
• Give an extra contraction at the top of the motion then lower the weights back down to starting point where your palms should be facing your sides

Dumbbell Hammer Curl Exercise

Hammer curls are done the same way as dumbbell curls. The only difference is that the palms remain facing your body throughout the entire movement.

Hammer Curl Technique & Execution

• Hold a dumbbell in each hand hanging by your sides at arm's length - palms facing toward your body
• Curl the dumbbells forward and up
• Keep your elbows steady during the movement
• During the upward motion, keep our palms facing each other
• Give an extra contraction at the top of the motion then lower the weights back down to starting point

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