Arms · Dumbbell
Dumbbell Standing Biceps Curl
How to do the dumbbell standing biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a dumbbell in each hand at your sides with palms facing forward. Curl the dumbbells toward your shoulders by bending at the elbows, keeping your upper arms pinned to your sides. Squeeze at the top, then lower slowly to full extension.
- 1Biceps contracting hard as you curl toward your shoulders
- 2Elbows pinned at your sides through the whole rep
- 3Slow, controlled lowering that loads the biceps on the way down
Common mistakes
- Swinging the weight up with your back or shoulders
- Letting your elbows drift forward to start the lift
- Cutting the bottom short; lower to a full stretch each rep
Muscles worked
The dumbbell standing biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell standing biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.