Strict Curl

Technique

How to perform Strict Curl

1. Stand with your back, glutes, and head pressed firmly against a flat wall, feet hip-width apart with heels slightly forward of the wall for balance.
2. Hold a barbell at arm’s length in front of your thighs using a supinated (palms-up) grip about shoulder-width apart.
3. Pull your shoulder blades gently back against the wall and brace your core so your lower back remains lightly in contact - this is your starting position.
4. Exhale as you curl the barbell upward, keeping your upper arms pinned to your sides and the back of your upper body glued to the wall to eliminate momentum. Focus on flexing your biceps while preventing your elbows from drifting forward.
5. Continue lifting until the bar is just below shoulder height and your forearms are vertical. Squeeze your biceps briefly at the top without letting your shoulders roll or your back arch.
6. Inhale as you lower the barbell slowly along the same path, fully extending your elbows while maintaining wall contact and control.
7. Repeat for the prescribed repetitions, keeping each curl smooth and maintaining continuous tension in your biceps throughout the set.

GymDaze demonstration

Watch Strict Curl

Programming relevance

Muscles involved

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