STRENGTH TRAINING

Topics

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Standing Dumbbell Curls

RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Chances are, if you've been to a gym in the last ten years, you've done your share of standing dumbbell curls. However, doing dumbbell curls and doing dumbbell curls correctly are two different things. A properly executed dumbbell curl isolates the biceps muscles and keeps them engaged throughout the movement.

Muscles Worked
Biceps

Starting Position
Stand with dumbbells held in each hand so that your palms are facing away from you. Hold your elbows in front of your ribs; this will help keep the biceps muscle engaged throughout the movement, and will prevent you from inadvertently swinging your body to lift the weight, an activity that makes trainers cringe (see Photo 1).

Exercise

  1. From the starting position, curl both weights up at the same time until you fully flex the muscle. Do not alternate the weights. Keep your core engaged, your wrists straight, and your elbows in front of your ribs throughout the movement (see Photos 2 and 3).
  2. When you have reached the top of the movement, reverse the motion and bring the weights slowly back down to the starting position. Be sure to keep your biceps engaged as you bring the weights back down (see Photo 4).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.