Target Muscle

    Biceps

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    ArmsBody Weight

    Weighted Standing Curl

    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. 1

      Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.

    2. 2

      Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.

    3. 3

      Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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