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Exercise guide
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.
What this exercise works
- Muscles
- biceps brachii · brachialis · forearm flexors
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward.
- Pin your elbows against your sides and brace your core so your torso cannot swing.
- Curl both dumbbells up by bending only at the elbows.
- Lower them under control until your arms are straight.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Standing with your back against a wall or post is a useful self-check — if your shoulders or hips leave it, you are using momentum.
- Keep the elbows from drifting forward; the upper arms should stay vertical throughout.
- Lower slower than you lift — the strict version lives in the descent.