The Strict Curl for Max Weight

by Tim Henriques | 09/12/13

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

after each rep. 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 8week program.
Weights in normal font are warm-ups; bold are the work set; italics
are backdown sets.

Day 1

Exercise Week

Week 2

Week

Week 4

Week 5 Week 6

Week 7 Week 8

Strict

65x5

65x5

65x5

65x5

65x5

65x5

65x5

65x5

Curl,

85x3

90x3

90x3

90x3

90x3

95x3

95x3

95x3

Cluster

105x1

107.5x1

110x1

112.5x1

115x10 117.5x1

Preache 45x5

50x5

55x5

60x5

62.5x5

65x5

67.5x5

70x5

r Curl

60x5

65x5

70x5

75x5

77.5x5

80x5

82.5x5

85x5

75x5

80x5

85x5

90x5

92.5x5

95x5

97.5x5

100x5

90x5

95x5

100x5

105x5

107.5x

110x5

112.5x

115x5

65x5

70x5

75x5

80x5

85x5

90x5

120x10 122.5x1

82.5x5

87.5x5

Wrist

25x2

25x3

27.5x2 27.5x3

30x2

30x3

32.5x2

32.5x3

Roller

25x2

25x2

27.5x2 27.5x2

30x2

30x2

32.5x2

32.5x2

25x1

25x2

27.5x1 27.5x2

30x1

30x2

32.5x1

32.5x2

25x2

25x2

27.5x2 27.5x2

30x2

30x2

32.5x2

32.5x2

Week 5

Week 7

Week

Day 2
Exercise

Week

Week

Week

Week

Week

Strict Curl, 115x1

120x1

125x1

130x1

132.5x1

135x1

137.5x1

140x1

Drop Set

105x1

110x1

115x1

120x1

122.5x1

125x1

127.5x1

130x1

3 sets

95x1

100x1

105x1

110x1

112.5x1

115x1

117.5x1

120x1

85x1

90x1

95x1

100x1

102.5x1

105x1

107.5x1

110x1

Partial

80x3

85x3

90x3

95x3

97.5x3

100x3

102.5x3

105x3

Curl

95x3

100x3

105x3

110x3

112.5x3

115x3

117.5x3

120x3

110x3

115x3

120x3

125x3

127.5x3

130x3

132.5x3

135x3

120x3

125x3

130x3

135x3

137.5x3

140x3

142.5x3

145x3

100x3

105x3

110x3

115x3

117.5x3

120x3

122.5x3

125x3