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Weighted Standing Curl

Weighted Standing Curl

The Weighted Standing Curl is a popular resistance exercise that primarily targets the muscles in your upper arm, specifically the biceps brachii. This exercise is an effective way to build strength and definition in your arms, giving you those coveted sculpted biceps. To perform the Weighted Standing Curl, you'll need a dumbbell or a barbell. Start by standing tall with your feet shoulder-width apart and your knees slightly bent. Hold the weight in front of you with an underhand grip, palms facing upward, and your arms fully extended. Engage your core and maintain good posture throughout the exercise. Slowly curl the weight upward, bending your elbows and bringing the weight towards your shoulders. Make sure to keep your upper arms stationary, only allowing your forearms to move. At the top of the movement, squeeze your biceps for a brief moment before slowly lowering the weight back to the starting position. It's important to maintain control throughout the entire range of motion, avoiding any swinging or jerking motions. To maximize the effectiveness of the Weighted Standing Curl, choose a weight that challenges you but still allows you to maintain proper form. Aim for 2-3 sets of 8-12 repetitions, gradually increasing the weight as you get stronger. Remember to warm up properly before attempting any exercise and always listen to your body. If you experience any pain or discomfort during the Weighted Standing Curl, stop immediately and consult with a fitness professional or physician. Incorporate this exercise into your arm workout routine to enhance your overall upper body strength and achieve more defined biceps.


  • Hold a dumbbell in each hand with an underhand grip.
  • Stand up straight with your feet shoulder-width apart and your arms fully extended down by your sides.
  • Keep your elbows close to your body and your palms facing forward throughout the exercise.
  • Slowly curl the weights up towards your shoulders, focusing on squeezing your biceps.
  • Pause for a second at the top of the movement and squeeze your biceps before lowering the weights back down.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on form and technique to ensure proper execution and engagement of the biceps and forearm muscles.
  • Increase the weight gradually to progressively overload the muscles and promote strength gains.
  • Include variations of the standing curl exercise such as hammer curls or alternating curls to target different parts of the biceps.
  • Incorporate a controlled tempo during both the concentric (lifting) and eccentric (lowering) phases of the exercise to fully stimulate the muscles.
  • Ensure to warm up properly before performing weighted standing curls to prevent injuries and improve performance.
  • Engage the core muscles by maintaining a stable and upright posture throughout the exercise.
  • Listen to your body and give yourself enough rest and recovery to prevent overtraining and promote muscle growth.
  • Implement a balanced and nutritious diet to support muscle recovery and growth.
  • Don't neglect other major muscle groups, as balanced strength training is essential for overall fitness and injury prevention.
  • Consider working with a certified personal trainer to receive guidance on proper form, program design, and personalized feedback.


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