Barbell Strict Curl
Description
The barbell strict curl is a curl variation performed with the back pressed against a wall to eliminate any swing or body english. The wall forces the biceps to do all the work without help from the lower back or hips. It is a punishing test of pure curl strength.
Equipment Required
Barbell Strict Curl Instructions
- Stand with your back flat against a wall.
- Hold a barbell with an underhand, shoulder-width grip.
- Press your head, shoulders, and butt against the wall.
- Let the barbell hang at thigh level.
- Brace your core and keep your elbows tucked at your sides.
- Curl the bar up to shoulder level using only your biceps.
- Squeeze the biceps hard at the top.
- Lower the bar back to the start with control.
Barbell Strict Curl Form & Visual
Barbell Strict Curl Benefits
- Eliminates body english
- Pure biceps isolation
- Builds true curl strength
- Strong test of bicep power
- Useful for strict-curl competitions
- Improves arm strength
Barbell Strict Curl Muscles Worked
- Biceps brachii
- Brachialis
- Forearms
Barbell Strict Curl Variations & Alternatives
- Barbell Curl
- Strict Curl
- EZ Bar Curl
- Preacher Curl
