Standing Weighted Curl

Weighted Standing Curl Instructions

Starting Position:
1. Stand up straight with your feet shoulder-width apart.
2. Hold the weight securely with both hands in front of you, arms extended but not locked, at your waist level.
3. Maintain a neutral spine, with your shoulders relaxed and your gaze forward.

Movement:
1. With your elbows close to your torso, curl the weight up towards your shoulders.
2. Keep your upper arms stationary; only your forearms should move.
3. Squeeze your biceps at the top of the movement.
4. Slowly lower the weight back to the starting position, controlling the movement to avoid swinging.

Tips:
- Engage your core throughout the exercise to maintain stability.
- Avoid using momentum to lift the weight; focus on using your biceps.
- Perform 10-15 repetitions for 2-3 sets, resting for about 30-60 seconds between sets.

Modification for Beginners:
- Start with a lighter weight to master the form before increasing resistance.