Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body.
Your palms should facing your body
Slowly curl the dumbbells up as far as possible. As you curl you are turning your palms upwards.
Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position reversing the movement.
