You can build your biceps by doing curls while standing or seated, and with a variety of tools. The twisting standing dumbbell curl features an extra movement to help give you the biceps you want. This exercise engages the forearms as well as the biceps. In addition to creating balance in the upper and lower arm, this exercise improves wrist mobility.
Stand straight and hold a dumbbell in each hand. Let your arms hang by your sides with the palms facing your body.
Exhale and bend your elbow to raise the dumbbell toward your shoulders. Rotate your forearms as the weights ascend so your palm faces your shoulder at the peak of your movement. Keep the elbow close to your side and the upper arm as still as possible.
Inhale, lower the dumbbell to the starting position slowly. Rotate your forearms in reverse so your palms again face your body when your arms are extended downward. Repeat with the other hand.