Weighted Standing Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Grip a weight plate on its sides at the 3 o'clock and 9 o'clock positions.
3. Hold the plate at arm's length against your thighs with your shoulders retracted and chest up.

How to do it

1. Exhale as you curl the plate toward your upper chest by hinging only at the elbows.
2. Keep your elbows pinned to your ribcage and avoid letting them drift forward.
3. Squeeze your biceps at the peak of the contraction for one second.
4. Inhale as you lower the plate back to the starting position using a controlled 3-second eccentric phase.

Form checklist

• Keep elbows stationary and tucked against your sides throughout the set.
• Maintain a neutral spine and avoid leaning back or swinging the torso.
• Ensure your wrists remain stiff and do not curl toward you at the top.
• Achieve a full stretch at the bottom by fully extending your arms.

Pro tips

• Actively 'crush' the plate with your hands to increase muscle irradiation and forearm activation.
• Focus on keeping the plate vertical throughout the movement to maintain constant tension on the biceps.

Make it harder

• Add a 2-second pause at the 90-degree mark during the lowering phase to increase time under tension.
• Perform '1.5 reps' by curling to the top, lowering halfway, curling back to the top, and then lowering all the way down.

Frequently asked

What muscles does the weighted standing curl work?

The weighted standing curl primarily targets the biceps.

What equipment do you need for the weighted standing curl?

The weighted standing curl uses dumbbell.

Is the weighted standing curl good for beginners?

The weighted standing curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Band 45 Degrees One Arm Biceps CurlBeginner · biceps