- Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body.
- Your palms should be facing upwards.
- Take up the slack by bending the elbows slightly. Tension should be on the biceps.
- Slowly curl the dumbbells up as far as possible.
- Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
- Repeat for desired reps.