The weighted standing curl is a classic strength exercise targeting the bicep, performed with dumbbells while standing. It also engages the forearms as secondary muscles.
Also Works
Forearms
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
2
Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
3
Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Pin your elbows to your sides and do not let them drift forward as you curl the weight up.
•Squeeze the biceps hard at the top for a one-second hold before lowering.
•Lower the weight for a 2-3 second count to maximize eccentric tension on the biceps.
Common Mistakes
•Swinging the torso backward to cheat the weight up, which loads the lower back instead of the biceps.
•Moving the elbows forward during the curl, which turns it into a front raise and reduces bicep isolation.
•Using too much weight and performing half reps that never reach full contraction or full extension.