EZ Barbell Strict Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Barbell Strict Curl

Step by step instructions, muscle activation and variants for the EZ Barbell Strict Curl.

MediumBiceps

About this exercise

A controlled bicep curl performed with an EZ bar while standing with the back against a wall, eliminating all body sway and ensuring the biceps do all the work. The strict form prevents cheating at the bottom and top, making every repetition genuinely demanding even with lighter loads.

How to Perform

  • Stand with your back flat against a wall, holding the EZ bar with a supinated grip at hip level
  • Press your upper arms and elbows against your sides to prevent them from drifting forward
  • Curl the bar upward by flexing the elbows, keeping your upper arms completely still against the wall
  • Raise the bar as high as you can without letting your elbows come forward or your back leave the wall
  • Squeeze the biceps at the top, then lower the bar slowly back to the fully extended position
  • Repeat for the desired reps, maintaining contact with the wall throughout the set

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the EZ Barbell Strict Curl

The EZ Barbell Strict Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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