Form cues
- Elbows stay by your sides
- Curl, don't swing
- Palms face forward
- Lower with control
Exercise
Weighted Standing Curl
Upper arms, weighted
A standing biceps exercise where you curl weights from your sides up toward your shoulders with palms facing forward.
Target: biceps. Also works: forearms.
Steps
- Stand tall with a weight in each hand at your sides and turn your palms forward.
- Set your feet about hip-width apart and keep your elbows pinned near your ribs.
- Curl the weights upward by bending your elbows until your hands reach shoulder height.
- Pause briefly at the top without letting your elbows drift forward.
- Lower the weights back down with control until your arms are fully straightened at your sides.
Common mistakes
- Swinging the torso to lift the weights
- Letting the elbows drift forward at the top
- Dropping the weights quickly on the way down
- Bending the wrists back instead of keeping them neutral
Breathing
Exhale as you curl the weights up, and inhale as you lower them back down under control.
In the app, search for Weighted Standing Curl and add it to a workout.