Weighted Standing Curl
Description
The weighted standing curl is the classic standing bicep curl performed with dumbbells. Standing with a dumbbell in each hand, you curl both up to shoulder height with strict form. It is a foundational bicep exercise that builds size and strength with progressive loading.
Muscle Group
Equipment Required
Weighted Standing Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a dumbbell in each hand at your sides with palms facing forward.
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl both dumbbells up by bending only at the elbows.
- Continue until the dumbbells reach shoulder height.
- Squeeze the biceps hard at the top.
- Lower the dumbbells back down with control to full extension.
Weighted Standing Curl Form & Visual
Weighted Standing Curl Benefits
- Foundational bicep mass builder
- Allows progressive heavy loading
- Builds bicep size and strength
- Strict bicep isolation
- Useful for hypertrophy training
- Strong forearm engagement
Weighted Standing Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Weighted Standing Curl Variations & Alternatives
- Dumbbell Biceps Curl
- Barbell Curl
- Hammer Curl
- Cable Curl
