Weighted Standing Curl

Weighted Standing Curl

The Weighted Standing Curl is a popular exercise that targets the muscles of your biceps. As the name suggests, this exercise involves curling a weighted object while standing. By engaging your biceps, it helps to increase their strength and definition, giving your arms a toned and muscular appearance. One of the primary benefits of the Weighted Standing Curl is that it allows for a greater range of motion compared to seated or supported variations. This means that more muscle fibers in your biceps are activated, resulting in a more effective workout. Additionally, by performing this exercise while standing, you engage your core muscles and improve stability, thereby enhancing overall muscular coordination. Variations of the Weighted Standing Curl can be done using different equipment such as dumbbells, barbells, or resistance bands. By progressively increasing the weights, you can continually challenge your muscles and promote muscle growth over time. However, it is important to maintain proper form and avoid any excessive swinging or jerking movements to prevent injury. Incorporating the Weighted Standing Curl into your workout routine can be beneficial for individuals of all fitness levels. Whether you are a beginner or an advanced lifter, this compound exercise can help you attain stronger, more defined biceps. Just remember to listen to your body, start with lighter weights if necessary, and gradually progress as your strength improves.


  • Stand with your feet shoulder-width apart, with a dumbbell in each hand, palms facing your body.
  • Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  • Curl the weights while contracting your biceps, bringing the dumbbells as close to your shoulders as possible.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Lower the weights slowly and in a controlled manner, returning to the starting position.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Start with a weight that is challenging but allows you to maintain proper form throughout the exercise.
  • Engage your core and stand tall throughout the movement to stabilize your body.
  • Focus on slow and controlled movements while curling the weight up and lowering it down to fully engage the biceps.
  • To add variety, try using different grip positions such as supinated, pronated, or neutral grips during the curls.
  • Incorporate progressive overload by gradually increasing the weight or reps over time to continue challenging your muscles.
  • Don't forget to warm up your muscles before starting the exercise to prevent injury. Dynamic stretches and light cardio can be helpful.
  • Ensure that you breathe properly during the exercise by exhaling as you lift the weight and inhaling as you lower it.
  • Avoid using momentum or swinging your body while performing the curls. This ensures that the biceps are the primary muscles being worked.
  • Consider incorporating resistance bands or cables for added variation and resistance.
  • Listen to your body and rest when needed. It's important to allow your muscles time to recover and rebuild.


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