Standing Dumbbell Curl
- This hits the Long Head of the bicep.
- Make sure your wrists are pointed away from you as early as possible when you raise the weight.
- Don’t use a weight so heavy you have to rock your body backwards to lift it up.
- To increase the focus, you can do alternate curls (one arm at a time).
- Make sure you fully extend the arms at the bottom of the movement.
- Don’t rush! Try two seconds to come up and three seconds to lower it.