A Guide to Strict Curls for Enhanced Biceps Strength Training
BICEPS curls are our fave. One of the easiest and most dependable workouts for developing arm muscle that any gym visitor has in their repertoire is the weight room mainstay, which also happens to be one of the fastest ways to get a pump. Even while we adore the curl, there’s no disputing that, in terms of form, it’s also one of the most misused moves. To get more reps, guys will swing, hike, and row heavier weights, but this won’t give them the desired results. The tight curl should be a part of your practice to ensure proper form and outcomes.
A second form of the rigorous curl involves using a cable machine, so it’s not only about backing up against a wall and raising weights.
Ways to Perform the Strict Curl
To improve your form, try one of two versions of the rigorous curl.
The Wall’s Strict Curve
Place your feet shoulder-width apart and lean against a wall while holding a pair of dumbbells. Squeeze your shoulder blades together, press your shoulders into the wall, and place your butt against the wall as you lean against it.
To build tension throughout your entire body, tighten your abs and glutes. Press the backs of your arms on the wall.
Raise the weight to the furthest extent possible while simply using your elbows. Take a moment to clench your upper biceps.
Reverse the weight back down carefully.
Cable Strict Curl
Take a seat on the ground in front of the cable device. starting a sit-up from the beginning. With your knees bent, your feet should be flat on the ground. Make sure there is some tension in the cord by holding onto the machine’s handle with both hands. That’s okay—you won’t be touching the floor with your elbows.
Curl the weight up, only moving at the elbows. Squeeze, actively squeezing the biceps, pausing at the top.
Retract the cord while maintaining control.
Which Muscles Perform Strict Curls?
You’ll be working your biceps, just as with regular curls. You’ll also work your forearms, particularly if you concentrate on firmly gripping the weights’ handles. They also strike the brachialis, the muscle located beneath the biceps that contributes to the “3D look” of the arm muscles.
There are two muscle groups that you will contract isometrically when you really get your form down. These are your rhomboids and abs. Your rhomboids will maintain proper posture, and your abs will help you avoid using your hips and arching your back.
To overcome the major faults that many people make while training their biceps from regular stances, you need to adopt a strict curl. The two most popular ones are curling with the elbows behind the torso, which can make the exercise into a row, and pivoting at the hips, which frequently results in using the lower body to generate power.
How to Include Strict Curl in Your Exercise Routines
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.