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Exercise 0853 · REF M5Y7GPg

Weighted Standing Curl exercise animation

Weighted Standing Curl

Category
Upper Arms
Equipment
Weighted
Target
Biceps

A standing curl with any handheld weight is about as direct a bicep exercise as it gets, isolating elbow flexion with minimal help from other muscles unless you start swinging the weight with momentum. Keeping the elbows pinned at the sides is what separates a strict curl from a sloppy one — a swinging torso means the weight has gotten ahead of what the biceps can handle. It's a foundational arm exercise most training programs include in some form.

How to Do the Weighted Standing Curl

  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.

Muscles Worked

The Weighted Standing Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have weighted? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Weighted Standing Curl work?
The Weighted Standing Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Weighted Standing Curl?
The Weighted Standing Curl is done with a weighted.
What's a good alternative to the Weighted Standing Curl?
If you don't have access to a weighted, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.