Curl (Split Stance) Exercise


The Curl (Split Stance) Exercise is a variation on a classic movement that will build strength in your biceps while challenging your stability.

The Curl (Split Stance) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a pair of dumbbells and an exercise bench.

This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form.  The last couple of reps should be very difficult, but make sure that you can perform them properly.

If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.

See How Much Weight Should I Lift? for more information.


  • Start by standing in perfect posture, holding a dumbbell in each hand, with one foot on a step or bench in front of you, your toes on both feet pointing forwards.
  • Activate your back glutes and push your hips forwards to move your weight towards your front foot.
  • Perform a bicep curl as you rotate your palms so that they are facing your shoulders.
  • Slowly lower the weights back to the starting position by reversing the movement.
  • Perform the desired number of repetitions.
  • Switch legs and repeat.

Do not allow your back to move, don’t rock forwards or back, and keep your elbows still throughout this movement.

Keep your abdominal muscles engaged, your back flat, and your shoulder blades pulled back and down.

Contract your back glutes for stability.

You should feel it working your biceps while stretching your glutes and hip flexors.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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» Train like a Champion home page.

» Swing like a Champion Home Page.

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