Instructions:
- 1Stand up straight with dumbbell in each hand, arms fully extended with palms facing forward from the body. Elbows should be close to the torso
- 2Slowly curl the weights while keeping the upper arms stationary, continue to lift the weights until your biceps are fully contracted and the dumbbells are at shoulder level
- 3Hold the contracted position for a second as you squeeze your biceps
- 4Slowly begin to lower the dumbbells back to the starting position
- 5Repeat for the recommended amount of repetitions
Tips:
- Keep your elbows close to your torso at all times
- Do not use your back or shoulders to lift the weights; your forearms should do all the work
- Perform the exercise slowly for maximum effectiveness
- Make sure you use a full range of motion
Understanding the Weighted Standing Curl
The weighted standing curl is a highly effective exercise designed to enhance the strength and appearance of the upper arms, particularly targeting the brachioradialis muscle. This exercise is commonly referred to by other names, such as dumbbell standing curls, making it easier for individuals to find information and guidance across various platforms.
To perform this exercise, you will need a set of dumbbells or a weighted barbell. The standing position engages not just your arms, but also stabilizes your core, providing an all-around workout that builds muscle and improves posture.
Muscles Worked
During the weighted standing curl, the primary muscle group targeted is the brachioradialis, located on the outer side of the forearm. Additionally, secondary muscles activated include the biceps brachii and the brachialis, contributing to better overall arm definition and strength.
How to Perform the Exercise
- Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
- Keeping your elbows close to your torso, curl the weights up towards your shoulders while inhaling.
- Pause briefly at the top of the movement for a greater muscle contraction.
- Lower the weights back to the starting position while exhaling.
Tips for Success
- Maintain proper form: Keep your elbows fixed at your sides to avoid using momentum.
- Choose an appropriate weight: Start with lighter weights to master the form before progressing to heavier weights.
- Consider variations: Try the dumbbell curl standing supinated or combine the standing dumbbell curl with a shoulder press for a more comprehensive workout.
Conclusion
The weighted standing curl is a versatile exercise that not only targets the arms but also helps build core stability. Add it to your workout routine to enhance your arm strength and achieve a well-rounded physique. Whether you perform it with dumbbells or another weighted option, consistency is key to seeing results.