Barbell Strict Curl

Barbell Strict Curl Instructions

- Weight plates (optional, based on your strength level)

Setup

1. Start Position: Stand upright with your feet shoulder-width apart.
2. Grip the Barbell: Hold the barbell with an underhand grip (palms facing up) at shoulder width. Your hands should be slightly outside your shoulders.
3. Bar Position: Rest the barbell against your thighs.

Movement

1. Initial Position: Keep your elbows close to your body and your upper arms stationary.
2. Curl the Barbell: Slowly curl the barbell upward by flexing your elbows. Focus on using only your biceps to lift the weight while keeping your torso upright.
3. Peak Contraction: Continue lifting until the barbell reaches your shoulders. Hold this position for a moment to feel the contraction in your biceps.
4. Lower the Barbell: Slowly lower the barbell back down to the starting position while maintaining control. Avoid swinging the weight or using momentum.

Tips

- Breathing: Exhale while lifting the barbell and inhale while lowering it.
- Posture: Keep your back straight and avoid leaning backward to ensure proper form and reduce the risk of injury.
- Weight Selection: Start with a lighter weight to master the form before increasing the load.

Repetitions

- Aim for 8-12 repetitions for 3-4 sets, allowing rest in between.