Weighted Standing Curl

Target your brachioradialis with the weighted standing curl. This exercise builds forearm strength and muscle definition by isolating the elbow flexors.

IntermediateForearms Weighted

Movement: Isolation
Force: Pull
Per set: 30s
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Weighted Standing Curl

Isolation

Weighted Plate Standing Hands Torsion

Forearms · Brachioradialis · Weighted

Intermediate

Isolation

Weighted Plate Standing Biceps Curl

Forearms · Weighted

Intermediate

Isolation

Weighted Seated Neutral Wrist Curl

Forearms · Weighted

Beginner

Isolation

Dumbbell Standing Reverse Curl

Forearms · Brachioradialis · Dumbbell

Intermediate

Description

A strength exercise that targets the biceps by curling a weight while maintaining a standing position.

Save Weighted Standing Curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Weighted Standing Curl

01
Setup
Stand tall with feet shoulder-width apart, holding a dumbbell in each hand with a neutral (palms facing each other) or pronated (palms facing your thighs) grip.
02
Setup
Ensure your chest is up, shoulders are back and down, and core is engaged to maintain a stable posture throughout the movement. Keep your elbows close to your torso.
03
Exhale and curl the weights upward by flexing only at the elbows, bringing the dumbbells towards your shoulders while keeping your upper arms stationary.
04
Continue curling until your forearms are almost vertical and the brachioradialis is fully contracted, avoiding any shoulder shrugging or body swaying.
05
Inhale as you slowly lower the weights back to the starting position with control, fully extending your arms to feel a stretch in the forearms and biceps.

Tips

Maintain a neutral or pronated grip throughout the exercise to specifically emphasize the brachioradialis over the biceps.
Control the eccentric phase (lowering the weight) for 2-3 seconds to maximize time under tension and muscle growth.
Keep your elbows pinned to your sides; letting them flare out reduces the isolation on the brachioradialis and can engage other muscles.
Avoid using momentum by swaying your body; if you can't control the weight, it's too heavy.

Common mistakes

Using momentum: Rocking your torso to lift the weights reduces the work done by your forearms; lower the weight and focus on strict elbow flexion.
Flaring elbows out: Allowing elbows to move forward or out reduces brachioradialis isolation; keep them tucked close to your sides.
Not fully extending: Stopping short at the bottom limits the range of motion and muscle activation; ensure a full, controlled arm extension.

In the Ellim app, Weighted Standing Curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train weighted standing curl?

Get Ellim — Free

Questions

What muscles does Weighted Standing Curl work?

Weighted Standing Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.

Is Weighted Standing Curl good for beginners?

Weighted Standing Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Standing Curl?

You need Weighted to perform Weighted Standing Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Standing Curl?

Maintain a neutral or pronated grip throughout the exercise to specifically emphasize the brachioradialis over the biceps. Control the eccentric phase (lowering the weight) for 2-3 seconds to maximize time under tension and muscle growth. Keep your elbows pinned to your sides; letting them flare out reduces the isolation on the brachioradialis and can engage other muscles. Avoid using momentum by swaying your body; if you can't control the weight, it's too heavy.

What are common mistakes when doing Weighted Standing Curl?

Using momentum: Rocking your torso to lift the weights reduces the work done by your forearms; lower the weight and focus on strict elbow flexion. Flaring elbows out: Allowing elbows to move forward or out reduces brachioradialis isolation; keep them tucked close to your sides. Not fully extending: Stopping short at the bottom limits the range of motion and muscle activation; ensure a full, controlled arm extension.