Standing dumbbell curl
Overview of the exercise
The v-bar pull down exercise is a popular strength training movement that targets the latissimus dorsi muscles, also known as the “lats”. These large muscles are responsible for pulling the arms down towards the body and play a crucial role in everyday movements such as reaching, lifting, and pulling.
The exercise is performed using a cable machine and a v-shaped bar, which helps to isolate and engage the lats. This exercise is an excellent addition to any upper body workout routine, as it helps to build strength, improve posture, and sculpt a defined upper back.
Exercise Profile:
Muscle Group Targeted: Biceps (Short head)
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Forearms
Instructions:
Here is a step-by-step guide for the standing dumbbell curl:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Let your arms hang down at your sides with your palms facing forward.
- Keep your elbows close to your body and begin to curl the weights up towards your shoulders.
- Exhale as you lift the weights and focus on contracting your biceps muscles.
- Once the weights reach your shoulders, pause for a brief moment and then slowly lower the weights back to the starting position. Inhale as you do so.
- Repeat the movement for the desired number of repetitions.
Standing Dumbbell Curl Tips
Here are some tips for getting the most out of your standing dumbbell curl:
- Keep your core engaged: Engaging your core helps to stabilize your body during the movement and can lead to better form and results.
- Use proper form: Keep your elbows close to your body, avoid swinging the weights, and focus on contracting your biceps throughout the movement.
- Gradually increase weight: Start with lighter weights and gradually increase as your strength improves.
- Avoid momentum: Do not use momentum to lift the weights. Focus on controlling the movement and using your biceps to perform the curl.
