Arms · Bodyweight
Weighted Standing Curl
How to do the weighted standing curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a weight in each hand at your sides with your palms facing forward and elbows tucked. Curl the weight up toward your shoulders by bending your elbows, keeping your upper arms still, then lower under control to a full stretch. Keep your torso braced so your back does not swing.
- 1Feel your biceps contract as you curl the weight up
- 2Keep your elbows pinned to your sides through the curl
- 3Lower slowly to a full stretch and squeeze at the top
Common mistakes
- Do not swing your torso or use momentum to lift
- Avoid letting your elbows drift forward as you curl
- Do not cut the range short; lower all the way down
Muscles worked
The weighted standing curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the weighted standing curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.