Arms · Barbell
Barbell Srtict Curl
How to do the barbell srtict curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a barbell with an underhand, shoulder-width grip and your back against a wall or in strict form. Curl the bar up toward your shoulders by bending only at the elbows, then lower under control. No swinging or body movement.
- 1Feel your biceps squeezing hard as you curl the bar to the top
- 2Keep your elbows pinned at your sides and motionless
- 3Lower the bar slowly and feel the stretch at the bottom
Common mistakes
- Do not swing your torso or use momentum to lift the bar
- Avoid letting your elbows drift forward as you curl
- Do not drop the bar at the bottom; control the full descent
Muscles worked
The barbell srtict curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the barbell srtict curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.