Barbell Strict Curl

Muscles worked

Setup

1. Stand with your upper back, glutes, and head pressed firmly against a flat wall.
2. Position your feet about 6-12 inches away from the wall to maintain balance and stability.
3. Grip the barbell with an underhand (supinated) grip, hands approximately shoulder-width apart.
4. Fully extend your arms so the bar rests against your thighs, ensuring your elbows are tucked against your sides.

How to do it

1. Exhale and curl the bar toward your shoulders in a smooth arc, keeping your upper arms and elbows pinned against the wall.
2. Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the barbell back to the starting position using a controlled 3-second tempo.
4. Ensure your head, shoulders, and glutes never lose contact with the wall during the movement.

Form checklist

• Keep your heels, glutes, and upper back glued to the wall to prevent swaying.
• Do not allow your elbows to flare out or drift forward away from the wall.
• Avoid shrugging your shoulders; keep your traps relaxed throughout the set.
• Maintain a neutral wrist position to ensure the biceps are doing the work, not the forearms.

Pro tips

• Drive your triceps back into the wall as you curl to create a stable lever for the biceps to pull against.
• Focus on the 'pinky-up' sensation, trying to rotate your pinkies toward the ceiling at the top for better peak activation.

Make it harder

• Implement a 5-second eccentric phase on every rep to maximize time under tension and muscle fiber recruitment.
• Perform '1-and-1/4' reps by curling to the top, lowering halfway, curling back up, and then fully lowering.

Frequently asked

What muscles does the barbell strict curl work?

The barbell strict curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the barbell strict curl?

The barbell strict curl uses barbell and weight plate.

Is the barbell strict curl good for beginners?

The barbell strict curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps