Dumbbell Bicep Curl With Stork Stance

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Biceps

Dumbbell

Built around independent dumbbell loading, Dumbbell Bicep Curl With Stork Stance fits late in an arms workout and builds muscle you built on purpose.

How to do Dumbbell Bicep Curl With Stork Stance

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
Extend one leg behind you, balancing on the toes of that foot.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions, then switch legs and repeat.

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Dumbbell Bicep Curl With Stork Stance Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Bicep Curl With Stork Stance Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Bicep Curl With Stork Stance

Easier progression

Dumbbell Reverse Spider Curl

Swap Dumbbell Bicep Curl With Stork Stance For

Cable One Arm Preacher Curl

Kettlebell Bottoms Up Clean From The Hang Position

Ez Barbell Seated Curls

Dumbbell Bicep Curl With Stork Stance — Frequently Asked Questions

How do you do the Dumbbell Bicep Curl With Stork Stance?

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. Extend one leg behind you, balancing on the toes of that foot. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Bicep Curl With Stork Stance work?

The Dumbbell Bicep Curl With Stork Stance primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Bicep Curl With Stork Stance should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Bicep Curl With Stork Stance good for beginners?

Not usually. The Dumbbell Bicep Curl With Stork Stance is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Bicep Curl With Stork Stance?

Try the Cable One Arm Preacher Curl, Kettlebell Bottoms Up Clean From The Hang Position or the Ez Barbell Seated Curls. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.