Zirv Fitness
Strength exercise

Strict Curl

How to do it

  1. Stand tall with your back and heels lightly touching a wall, holding a bar with an underhand, shoulder-width grip.
  2. Keep your elbows tucked against your sides and your upper arms still for the entire set.
  3. Curl the bar upward using only your elbows, without letting your hips or shoulders leave the wall.
  4. Squeeze your biceps at the top, holding for a moment before lowering.
  5. Lower the bar slowly back to full arm extension, exhaling as you curl up and inhaling as you lower.
  6. Reset your stance between reps rather than using momentum or a backward lean to move the weight.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Biceps exercises

1 Arm Half Kneeling Lat Pulldown21s Bicep CurlsAlternating Dumbbell CurlAlternating Hammer CurlAssisted Pull-up MachineBand Bicep Curl
Type
Strength
Equipment
Barbell
Primary muscles
Biceps
Measured in
Reps and weight