Barbell Strict Curl
Build bigger biceps! The Barbell Strict Curl isolates your arms for maximum muscle growth. Proper form, powerful results.
The Barbell Strict Curl mainly works the biceps, with help from the back and triceps. You'll need: barbell.
Required Equipment
Barbell Strict Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Lats (latissimus dorsi); Triceps (triceps brachii)
Barbell Strict Curl Variations and Alternatives
How to do the Barbell Strict Curl
Barbell Strict Curl Instructions
Weight plates (optional, based on your strength level)
Setup
Start Position: Stand upright with your feet shoulder-width apart.
Grip the Barbell: Hold the barbell with an underhand grip (palms facing up) at shoulder width. Your hands should be slightly outside your shoulders.
Bar Position: Rest the barbell against your thighs.
Movement
Initial Position: Keep your elbows close to your body and your upper arms stationary.
Curl the Barbell: Slowly curl the barbell upward by flexing your elbows. Focus on using only your biceps to lift the weight while keeping your torso upright.
Peak Contraction: Continue lifting until the barbell reaches your shoulders. Hold this position for a moment to feel the contraction in your biceps.
Lower the Barbell: Slowly lower the barbell back down to the starting position while maintaining control. Avoid swinging the weight or using momentum.
Tips
Breathing: Exhale while lifting the barbell and inhale while lowering it.
Posture: Keep your back straight and avoid leaning backward to ensure proper form and reduce the risk of injury.
Weight Selection: Start with a lighter weight to master the form before increasing the load.
Repetitions
Aim for 8-12 repetitions for 3-4 sets, allowing rest in between.
Barbell Strict Curl FAQs
What muscles does the Barbell Strict Curl work?
The Barbell Strict Curl mainly works the biceps, with help from the back and triceps. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Barbell Strict Curl?
Barbell.
What workout day should the Barbell Strict Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Strict Curl variations and alternatives?
Similar exercises include the Bar Bicep Curl, Barbell Curl, Barbell Press Extension Curl and Barbell Drag Curl.
Training calculators
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