Dumbbell Strict Curl

Muscles worked

Setup

1. Stand with your upper back, head, and glutes pressed firmly against a flat wall.
2. Hold a dumbbell in each hand with an underhand (supinated) grip, palms facing forward.
3. Position your feet roughly 6 inches away from the wall to help keep your posterior chain pinned.
4. Allow your arms to hang fully extended at your sides with elbows tucked against your ribs.

How to do it

1. Exhale and curl the dumbbells toward your shoulders while keeping your elbows and back glued to the wall.
2. Contract your biceps forcefully at the top of the movement for a one-second peak hold.
3. Inhale and lower the weights slowly over a 3-second tempo until your arms are fully locked out.
4. Maintain a steady rhythm, avoiding any bouncing or 'kick-starting' at the bottom of the rep.

Form checklist

• Keep your shoulder blades and glutes in constant contact with the wall.
• Ensure your elbows do not flare out or travel forward during the ascent.
• Keep your wrists straight and avoid curling them toward your forearms.
• Maintain a slight bend in the knees to protect the lower back.

Pro tips

• Press your triceps into the wall during the lowering phase to maximize the stretch on the bicep.
• Focus on 'turning' your pinky finger toward your shoulder at the top to increase supinator activation.

Make it harder

• Implement a '1.5 rep' style: curl all the way up, lower halfway, curl back up, then lower fully.
• Use a slow 5-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the dumbbell strict curl work?

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

What equipment do you need for the dumbbell strict curl?

The dumbbell strict curl uses dumbbell.

Is the dumbbell strict curl good for beginners?

Yes. The dumbbell strict curl is a beginner-friendly movement and a strong foundation to build on.

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