Standing Weighted Curl
Build bigger biceps! A classic exercise for strength and definition, the Standing Weighted Curl isolates your biceps for maximum growth.
The Standing Weighted Curl mainly works the biceps, with help from the chest and shoulders. You'll need: dumbbells or weight plates.
Required Equipment
Standing Weighted Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Standing Weighted Curl Variations and Alternatives
How to do the Standing Weighted Curl
Weighted Standing Curl Instructions
Starting Position:
Stand up straight with your feet shoulder-width apart.
Hold the weight securely with both hands in front of you, arms extended but not locked, at your waist level.
Maintain a neutral spine, with your shoulders relaxed and your gaze forward.
Movement:
With your elbows close to your torso, curl the weight up towards your shoulders.
Keep your upper arms stationary; only your forearms should move.
Squeeze your biceps at the top of the movement.
Slowly lower the weight back to the starting position, controlling the movement to avoid swinging.
Tips:
Engage your core throughout the exercise to maintain stability.
Avoid using momentum to lift the weight; focus on using your biceps.
Perform 10-15 repetitions for 2-3 sets, resting for about 30-60 seconds between sets.
Modification for Beginners:
Start with a lighter weight to master the form before increasing resistance.
Standing Weighted Curl FAQs
What muscles does the Standing Weighted Curl work?
The Standing Weighted Curl mainly works the biceps, with help from the chest and shoulders. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Standing Weighted Curl?
Dumbbells or weight plates.
What workout day should the Standing Weighted Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Weighted Curl variations and alternatives?
Similar exercises include the Barbell Standing Concentration Curl, Barbell Strict Curl, Bicep Front Step Curl and Bottle-Weight Reverse Curl.
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