Strict Curl

GymDaze demonstration

Watch Strict Curl

Technique

How to perform Strict Curl

1. Stand with your pelvis and upper back against a wall and your feet slightly forward so you can keep steady contact.
2. Hold the barbell in front of your thighs with a shoulder-width palms-up grip and your wrists aligned with your forearms.
3. Bend your elbows to curl the bar while keeping your upper arms near your sides and avoiding a push from your legs or trunk.
4. Raise the bar through your controlled elbow-flexion range without lifting your shoulders or forcing the bar to touch them.
5. Lower the bar smoothly until your elbows are extended, keeping your wall contact and wrist position steady.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.