TETSUWeighted Standing Curl
The Weighted Standing Curl is a weighted exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 4 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
weighted
How to do the Weighted Standing Curl
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
- Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Standing Curl work?
The Weighted Standing Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Weighted Standing Curl?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Standing Curl.
How many sets and reps of the Weighted Standing Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Weighted Standing Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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