Standing Dumbbell Curl.

Make every rep count.

1. 01

   Stand tall with a dumbbell in each hand at your sides. Keep your feet about hip-width and let the weights hang slightly away from your thighs (don’t rest them on your body).

2. 02

   Rotate your hands so your palms face forward/up. Brace your core, keep your chest up, and pin your elbows close to your ribs.

3. 03

   “Take the slack out” by slightly bending your elbows—feel tension in your biceps before you start.

4. 04

   Curl the dumbbells upward under control, moving only at the elbows (no swinging, leaning back, or shrugging).

5. 05

   At the top, squeeze your biceps for a moment.

6. 06

   Lower the weights slowly back to the start until your arms are straight (or nearly straight) while keeping tension.

7. 07

   Repeat for your target reps, keeping the same controlled tempo each rep.