Plan B
Standing Dumbbell Curl
Biceps
2Sets
12Reps
RIR 1-2Load
Swap reason — Does not require an adjustable bench. Use the same 2 x 12 and choose a load that leaves 1-2 clean reps in reserve.
Sets done
0 / 2 · 12 reps · RIR 1-2
- 1
Stand tall with dumbbells at your sides.
- 2
Pin your elbows close to your ribs.
- 3
Curl the dumbbells up while keeping your upper arms still.
- 4
Lower fully until elbows are straight.
- Form cues
- No swinging
- Full extension at the bottom
- Keep shoulders relaxed