Back to EZ-Bar Curl

Plan B

Standing Dumbbell Curl

Biceps

3Sets
10Reps
RIR 1-2Load

Swap reason — No EZ bar required. Use the same 3 x 10 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 3 · 10 reps · RIR 1-2

Illustration of correct Standing Dumbbell Curl form
Quick form demoWatch on Muscle & Strength
  1. 1

    Stand tall with dumbbells at your sides.

  2. 2

    Pin your elbows close to your ribs.

  3. 3

    Curl the dumbbells up while keeping your upper arms still.

  4. 4

    Lower fully until elbows are straight.

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