Building High-Performance Muscle™

The Strict Curl for Max Weight

   09/12/13
Strict-curl-for-max-weight

Here's what you need to know...

The strict curl is making a comeback in powerlifting circles.

A strong curl is a sign of a well-rounded lifter.

Training the curl twice a week is an effective approach and typically results in a 10-pound gain on your curling max.

A number of powerlifting federations have recently added the strict curl back into their competitions. It's not counted as part of the powerlifting total, but it can be contested as a single lift. Check out one of my lifters setting an age group federation record for her weight class:

Some lifters really like the curl, others hate it. I happen to like the curl for the following reasons:

  • When performed against a wall, it's the easiest and least subjective of the competitive lifts to judge.
  • It tests one of the most important and popular muscles, all but left out by the Big 3 (squat, bench press, and deadlift).
  • It gives injured athletes something to compete in.
  • I'm pretty good at it. And we tend to like the things we're good at.

Granted, the curl isn't as cool or as practical as any of the Big 3, but that doesn't mean we shouldn't contest it. Any test of strength is good as long as it's reasonably safe and easy to measure. Besides, any so-called "strongman" should sport a respectable curl.


The Rules of the Strict Curl

  • Your upper back and butt must stay in contact with the wall on the way up and on the way down. Taking a wider stance slightly decreases the chance of your butt moving off.
  • The heels have to be 12 inches from the wall or less.
  • Your head, upper arms, and wrists can move as much as you want.


Programming the Curl

Below is a very successful program I followed to prep for my most recent competition.

You'll curl twice a week. These can be standalone workouts or performed as part of other workouts. However, I wouldn't perform them in an excessively fatigued state if the goal is maximal strength. In other words, don't do them after an hour of blasting your back.


Day 1


A) Strict Curl – Cluster Set

Warm-up: 2-4 sets. Then 1 set of 10 reps, resting 15-30 seconds . About 75% of your 1 rep max is a good starting point for this exercise.

Increase the weight by 2.5 pounds each week.

B) Preacher Curl

Warm-up: 3 sets of 5 reps. Then do 1 set of 5 reps, followed by 1 backdown set (where you lower the weight) of 5 reps. In first week, work up to a weight that's moderately hard and progress from there. The backdown set is usually a weight between the second and third warm-up sets. See the completed cycle below for a fleshed-out example.

Increase the weight by 2.5-10 lbs pounds each week. I prefer to use a narrow grip here even though I max out with a wider grip.

C) Wrist Roller

Week 1: 4 sets: 2 times up and down flexion style, 2 times up and down extension, 1 time up and down flexion style, 1 time up and down extension style.

Extension means to work the forearms extensors by rolling your wrist backward. Flexion means work the forearms flexors by rolling your wrist forward (this is tougher).

Week 2: 4 sets: 3 times up and down flexion style, 3 times up and down extension, 2 times up and down flexion style, 2 times up and down extension style.

Week 3: Repeat week 1 but increase weight 2.5 to 5 pounds each week.


Day 2


A) Strict Curl – Drop Set

Warm-up: 2-4 sets. Then do 3 drop sets. Each drop set consists of 4 single reps. Reduce the weight 5-10 pounds each drop. The drop set should be about 10 pounds heavier than your cluster set from Day 1.

In our previous example, if the person was doing a cluster set with 105 they'll start their drop set with 115 and then take off 10 pounds per set.

B) Partial Curl

Position the pins in the power rack so the bar rests just above the halfway point of the ROM (forearms above parallel to the ground).

Warm-up: 3 sets of 3 reps. Then do 1 set of 3 reps, followed by 1 backdown set of 3 reps.

Once you start, don't let the weight touch the support. Keep the load slightly above your top drop-set weight. Think of it as the equivalent to the board press for bench.

Notes


  • Because the total weight on a curl is much less than in the other lifts, adding 5 pounds or even 2.5 pounds is a big difference. It's all about percentages. Going up 5-10 pounds on your max is the equivalent of going up 10-30 pounds on your bench press.
  • You'll need to get some 1.25-pound Olympic plates or PlateMates.
  • Weigh your curl bar using a reliable scale. Don't just assume that some dude who said it was 25 pounds is correct. Most bars are either 16.5 pounds (7.5 kilos) or 22 pounds (10 kilos), but they can vary considerably.
  • If you're not used to curling against the wall, take 20% off the weight you normally curl when standing.

Below are sample weights and reps for someone with a strict curl of 140 pounds and hoping to get to 150 pounds by the end of the 8-week program.

Weights in normal font are warm-ups; bold are the work set; italics are backdown sets.

Day 1

Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Strict Curl, Cluster 65x5
85x3
105x10
65x5
90x3
107.5x10
65x5
90x3
110x10
65x5
90x3
112.5x10
65x5
90x3
115x10
65x5
95x3
117.5x10
65x5
95x3
120x10
65x5
95x3
122.5x10
Preacher Curl 45x5
60x5
75x5
90x5 65x5
50x5
65x5
80x5
95x5 70x5
55x5
70x5
85x5
100x5 75x5
60x5
75x5
90x5
105x5 80x5
62.5x5
77.5x5
92.5x5
107.5x5 82.5x5
65x5
80x5
95x5
110x5 85x5
67.5x5
82.5x5
97.5x5
112.5x5 87.5x5
70x5
85x5
100x5
115x5 90x5
Wrist Roller 25x2
25x2
25x1
25x2
25x3
25x2
25x2
25x2
27.5x2
27.5x2
27.5x1
27.5x2
27.5x3
27.5x2
27.5x2
27.5x2
30x2
30x2
30x1
30x2
30x3
30x2
30x2
30x2
32.5x2
32.5x2
32.5x1
32.5x2
32.5x3
32.5x2
32.5x2
32.5x2

Day 2

Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Strict Curl, Drop Set
3 sets
115x1
105x1
95x1
85x1
120x1
110x1
100x1
90x1
125x1
115x1
105x1
95x1
130x1
120x1
110x1
100x1
132.5x1
122.5x1
112.5x1
102.5x1
135x1
125x1
115x1
105x1
137.5x1
127.5x1
117.5x1
107.5x1
140x1
130x1
120x1
110x1
Partial Curl 80x3
95x3
110x3
120x3 100x3
85x3
100x3
115x3
125x3 105x3
90x3
105x3
120x3
130x3 110x3
95x3
110x3
125x3
135x3 115x3
97.5x3
112.5x3
127.5x3
137.5x3 117.5x3
100x3
115x3
130x3
140x3 120x3
102.5x3
117.5x3
132.5x3
142.5x3 122.5x3
105x3
120x3
135x3
145x3 125x3

09/12/13