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.

How to do it

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

Tips

• 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.

Muscles

Primary: Biceps

Secondary: Brachialis, Forearm flexors