EZ Barbell Strict Curl

Muscles worked

Setup

1. Stand with your head, shoulder blades, and glutes pressed firmly against a flat wall.
2. Position your feet 6 to 12 inches away from the wall to help keep your lower back flat and stable.
3. Grip the EZ bar on the outer angled handles with an underhand grip, allowing the bar to hang at arm's length.
4. Ensure your elbows are tucked into your sides and in contact with your torso.

How to do it

1. Exhale and curl the bar toward your shoulders by flexing only at the elbows, keeping your back and glutes pinned to the wall.
2. Squeeze your biceps forcefully at the top of the movement for a one-second pause.
3. Inhale and slowly lower the bar back to the starting position over a 3-second count.
4. Fully extend your arms at the bottom to ensure a complete range of motion before starting the next rep.

Form checklist

• Maintain three points of contact with the wall: head, shoulders, and glutes.
• Keep elbows stationary; do not let them drift forward as you curl the weight.
• Avoid shrugging the shoulders or using momentum to 'swing' the bar up.
• Keep your wrists stiff and neutral throughout the entire movement.

Pro tips

• Squeeze the bar as hard as possible to increase muscle fiber recruitment through irradiation.
• Focus on driving your pinkies toward the ceiling at the top of the movement to maximize bicep peak contraction.
• Keep your core braced to prevent your lower back from arching away from the wall.

Make it harder

• Add a 2-second isometric hold at the 90-degree midpoint of the repetition.
• Perform '21s' by doing 7 reps in the bottom half, 7 reps in the top half, and 7 full-range reps while maintaining strict wall contact.

Frequently asked

What muscles does the ez barbell strict curl work?

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

What equipment do you need for the ez barbell strict curl?

The ez barbell strict curl uses ez barbell.

Is the ez barbell strict curl good for beginners?

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

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