How to Do
How to Do a Dumbbell Curl on a Half Foam Roller Using Alternating Arms
The dumbbell curl on a half foam roller using alternating arms should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell curl on a half foam roller using alternating arms.
Beginning
Dumbbell Curl Standing Beginning
1. At all times, the biceps should be contracted. Allow them to finish the task without hanging at the end.
2. Slow down your reps and keep the weight under control throughout the session.
3. Do not touch your body with the dumbbells.
4. Finally, as you curl up the weight, avoid swinging your torso back.
Movement
Dumbbell Curl Standing Movement
1. This exercise can be done either using one or two halved foam rolls.
2. Place two half foam rolls vertically on the ground, about shoulder-width apart. If you have only one half foam roll, place it horizontally. The rounded portion of the roll should face the floor.
3. Hold the dumbbells in both hands and step onto the rolls. Lift the spine and make sure that your head is in line with your shoulders, hips, and knees. Keep your knees slightly bent and look ahead. This will help you balance. Your arms should be fully extended at your sides with your palms facing the thighs.
4. Tighten your abdominals and bring your shoulders back and down away from the ears. Curl the dumbbells, alternating arms, by bending at your elbow joints until weights are level with your shoulders. Simultaneously, you should be rotating your forearms so that your palms are facing your shoulders at the of the curl. Make sure that your upper arms remain tight and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not flare out. Only your forearms should be moving.
5. Lower the dumbbells by straightening the elbows and return to your starting position. Repeat movement pattern for the specified amount of repetitions.
Benefits
Dumbbell Curl Standing Benefits
You can perform this exercise at home or in the gym.
This exercise will strengthen the biceps muscles, which are in the front of the upper arms.
You'll also activate your core muscles to keep you steady as you perform the exercise on the foam roll and work on your stability and balance.
Exercise Aliases
Dumbbell Curl Standing Exercise Aliases
The twisting standing dumbbell variation, like all biceps curls, is intended to increase upper arm strength. The biceps brachii muscle in the front of each upper arm is the primary target of this exercise.
