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Exercise 1653 · REF uSkDMYl

Dumbbell Bicep Curl With Stork Stance exercise animation

Dumbbell Bicep Curl With Stork Stance

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Standing on one leg — the stork stance — while curling adds a balance component that has nothing to do with the biceps directly but forces stricter form, since there's no stable base to lean back and swing from. It's a good way to clean up curl technique for anyone who tends to use hip momentum on heavier sets. Switch legs between sets to train both sides of the stance evenly.

How to Do the Dumbbell Bicep Curl With Stork Stance

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

Muscles Worked

The Dumbbell Bicep Curl With Stork Stance primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Bicep Curl With Stork Stance work?
The Dumbbell Bicep Curl With Stork Stance primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Bicep Curl With Stork Stance?
The Dumbbell Bicep Curl With Stork Stance is done with a dumbbell.
What's a good alternative to the Dumbbell Bicep Curl With Stork Stance?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.