Description:
The dumbbell strict curl performs the strict curl with dumbbells, letting each arm work independently while keeping the back braced and still.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Isolation) |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Biceps Brachii
Secondary Muscles
- Brachialis
- Forearms
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Stand with your back flat against a wall or post, a dumbbell in each hand.
- Keep your arms straight and your back in contact with the wall.
- Curl the dumbbells up using only your arms.
- Lower under control to a full stretch.
- Keep the back still through every rep.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Strict Curl
- Cheat Curl
- Barbell Bicep Curls
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The dumbbell strict curl performs the strict curl with dumbbells, letting each arm work independently while keeping the back braced and still.
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