Weighted Standing Curl

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.