Wall Curl

The strictest bicep curl possible. Eliminate all body momentum by leaning against a wall.

Instructions

• Lean entire back, head, and glutes against a wall.
• Step feet slightly forward.
• Curl dumbbells up without back leaving the wall.
• Keep elbows touching the wall if possible.
• Lower fully.

Common Mistakes

• Head or back coming off wall
• Sliding up the wall (leg drive)
• Elbows drifting forward excessively
• Short changing range of motion

Benefits

• Strict Isolation
• Cheat Prevention
• Bicep Peak