Strict Curl

A standing curl performed without any body English — the torso stays still and the elbows stay pinned, so the biceps do all the work.

Equipment

Dumbbell

Experience

intermediate

Movement

isolation

Primary muscles

Secondary muscles

Brachialis · Forearm Flexors

Instructions

01
Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward.
02
Pin your elbows against your sides and brace your core so your torso cannot swing.
03
Curl both dumbbells up by bending only at the elbows.
04
Lower them under control until your arms are straight.
05
Repeat for the desired number of reps.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.