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Weighted Standing Curl

A standing curl with a plate or other free weight that builds biceps size and strength with strict, upright form.

ArmsOtherElbow flexion
GoLightWeight mediaweighted-standing-curl

Demonstration coming soon

Primary

Biceps brachii

Secondary

BrachialisForearm flexorsCore

Equipment

Other

Pattern

Elbow flexion

Setup

  1. 01Stand with feet hip width apart and knees softly bent.
  2. 02Hold the weight at arms length in front of the thighs with an underhand grip.
  3. 03Pull the shoulders back and brace the trunk.
  4. 04Pin the upper arms lightly against the ribs.

Execution

  1. 01Curl the weight up by bending the elbows only.
  2. 02Keep the wrists neutral as the weight rises to shoulder height.
  3. 03Squeeze the biceps briefly at the top.
  4. 04Lower under control to full elbow extension.

Checkpoints

  • -Torso stays vertical without a backward lean.
  • -Elbows stay at the sides rather than drifting forward.
  • -The lowering phase takes at least as long as the lift.
  • -Elbows reach full extension at the bottom.

Common mistakes

  • -Swinging the hips to heave the weight up.
  • -Cutting the bottom range and keeping constant elbow bend.
  • -Curling with the wrists instead of the elbows.
  • -Shrugging the shoulders at the top of the rep.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps for general biceps work.
  • -Back-off sets of 15 to 20 reps work well after heavier barbell curls.
  • -If form breaks, drop the load; momentum steals the stimulus.

Related exercises

Barbell Curl

Barbell / Arms

Dumbbell Standing Biceps Curl

Dumbbell / Arms

EZ-Bar Curl

Barbell / Arms

Weighted Seated Bicep Curl (On Stability Ball)

Medicine Ball / Arms

Almost there

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