Weighted Standing Curl
Step by step
How to perform
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat the process for the recommended amount of repetitions.
- Be sure to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work.
Overview
About this exercise
The Weighted Standing Curl is a strength-building exercise that primarily targets the biceps, enhancing muscle definition and upper body strength. It's suitable for both fitness enthusiasts and athletes of all levels, who aim to improve their arm strength and endurance. By incorporating this exercise into their routine, individuals can boost their physical performance in sports and daily activities, promote better posture, and achieve a more toned and muscular aesthetic.
Coaching cues
Form tips
Don't let momentum control the weights. Raise and lower the weights in a controlled, steady motion. This not only prevents injury, but also ensures that your biceps are doing the work, maximizing the effectiveness of the exercise.
Using weights that are too heavy can lead to improper form and potential injury. Start with a lighter weight to ensure you can perform the exercise with correct form, then gradually increase the weight as your strength improves.
To get the most out of the exercise, make sure to fully extend your arms at the bottom of each rep and fully contract your biceps at the top
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