Tip: Bicep Training for Powerlifters & Strongmen

Curling for Powerlifters?

Yes. Several powerlifting federations have actually added the strict curl back into their competitions. It’s an individual event and not counted toward the “big three” total, but it’s fun. And besides, any so-called “strongman” should sport a respectable curl, right? Here’s one of the methods we use to train for it.

The Strict Curl Drop Set


The rules: 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.

After a few warm-up sets, you’re going to three drop sets.

  1. Perform 1 heavy rep and set the bar down.
  2. Strip off 5-10 pounds.
  3. Perform another heavy rep.
  4. Repeat the above until you’ve performed 4 total reps in that set.
  5. Rest and do 2 more rounds as described.

The Strict Curl for Max Weight

The 10 Best Biceps Training Tips



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: