10 Best Weighted Standing Curl Alternatives for Any Setup

The Weighted Standing Curl is done standing. Ranked closest by our scoring: the Barbell Biceps Curl (With Arm Blaster), the Dumbbell Biceps Curl and the Dumbbell Biceps Curl (With Arm Blaster).

Weighted Standing CurlWatch the Weighted Standing Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Weighted Standing Curl

The steps for the Weighted Standing Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Weighted · Beginner · Isolation

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
  3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
  4. Repeat for the desired number of repetitions.

The 10 Best Weighted Standing Curl Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Standing Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    1. Barbell Biceps Curl (With Arm Blaster)

    99% match

    Biceps · Beginner · Isolation

    A straight swap when you want to keep working the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Weighted Standing Curl
    • Primary muscle: biceps, the same as the Weighted Standing Curl
    • Equipment: free weights, the same as the Weighted Standing Curl
    • Body position: standing, the same as the Weighted Standing Curl
  4. EZ Barbell CurlPlay demonstration

    4. EZ Barbell Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Weighted Standing Curl
    • Primary muscle: biceps, the same as the Weighted Standing Curl
    • Equipment: free weights, the same as the Weighted Standing Curl
    • Body position: standing, the same as the Weighted Standing Curl

Weighted Standing Curl FAQ

What muscles does Weighted Standing Curl work?

The Weighted Standing Curl primarily targets the biceps brachii (long and short head) and the brachialis. When you supinate the wrist and flex the elbow, the long head contributes to peak contraction while the brachialis assists in pure elbow flexion.

Find Alternatives for Any Exercise

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