Exercise
Standing Dumbbell Curl
Simple, direct arm work that carries over to every carry, lift, and lug in dad life. Two dumbbells, three sets, done - no machines, no waiting, no excuses.
BeginnerDumbbells~3 min
Demonstration
Sets
3
Reps
10-12
Rest
60s
1 second up, 2-3 seconds down.
How to do it
- 1
Stand tall with a dumbbell in each hand at your sides, palms facing forward.
- 2
Pin your elbows to your ribs and keep them there for the whole set.
- 3
Curl both dumbbells up toward your shoulders without swinging your torso.
- 4
Squeeze the biceps hard at the top.
- 5
Lower slowly back to full arm extension - the way down builds as much muscle as the way up.
Common mistakes
- Rocking the hips and swinging the weight up
- Letting the elbows drift forward, which turns it into a front raise
- Dropping the weight on the way down instead of lowering it
Dad tips
- Brace your back lightly against a wall if you catch yourself swinging.