Biceps exercise · dumbbell
Dumbbell Bicep Curl with Stork Stance
The dumbbell bicep curl with stork stance is a dumbbell exercise that targets the biceps, with the forearms assisting.
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.
