Biceps exercise

Strict Curl

How to do the Strict Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged. Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward. Keeping your upper arms stable and shoulders relaxed, bend at the elbow…
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Illustration showing the Strict Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

EZ bar EZ bar
Technique

How to do the Strict Curl

  1. 1 Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
  2. 2 Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.
  3. 3 Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.
  4. 4 Lower the weights to the starting position.