Close-grip barbell curl

• The close-grip barbell curl is an effective exercise for targeting and building the biceps, specifically the outer head and peak.
• This curl variation is usually done with moderate to high reps, allowing the lifter to really feel the contraction of the biceps.
• The close-grip barbell curl helps to add definition and size to the biceps.
• It is important to use a lighter weight than normal due to the increased stress on the wrists and elbows.
• Good form and focus on the contraction of the biceps throughout the movement is essential.
• The close-grip barbell curl targets the long head of the biceps, which makes up the biceps peak.
• The narrower grip also helps to build forearm and grip strength.
• The close-grip barbell curl may be more wrist-friendly than wider grip variations.

1. Hold a barbell with both hands, palms up and a few inches apart.
2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
4. Slowly go back down to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Variations: Can also be done with a medium or wide grip, using dumbbells and cables.

1. Start with a barbell held with both hands, palms up and a few inches apart.
2. Stand with your torso straight and your head up, feet shoulder-width apart, and elbows close to your torso.
3. Curl the bar up in a semicircular motion until the forearms touch your biceps, contracting your biceps at the top.
4. Slowly lower the bar back down to the starting position.
5. Repeat for the recommended number of repetitions.

1. Start with a light weight to warm up your biceps and get your muscles ready for the exercise.
2. Perform a few sets of 10-12 reps with a lighter weight before moving on to your working sets.
3. Focus on maintaining good form throughout the movement, keeping your upper arms and elbows stationary.
4. Engage your core and keep your back straight to avoid using momentum or swinging motions.
5. Exhale as you curl the bar up and inhale as you lower it back down.
6. If you experience any discomfort or pain in your wrists or elbows, reduce the weight or try using dumbbells or cables instead.
7. Listen to your body and adjust the weight and intensity as needed to prevent injury.

1. Choose an appropriate weight: Since the close-grip barbell curl puts more stress on the wrists and elbows, it is important to choose a lighter weight than you would use for a traditional barbell curl. Start with a weight that allows you to perform the exercise with proper form and without straining your joints.
2. Maintain proper form: Stand with your torso straight, head up, and feet shoulder-width apart. Keep your upper arms and elbows close to your torso throughout the movement. Avoid bending your back or using swinging motions to lift the weight. Only your forearms should move.
3. Focus on the contraction: When curling the bar up, perform the movement in a semicircular motion until your forearms touch your biceps. Exhale during this portion of the movement and contract your biceps hard for a second at the top. This will help maximize the muscle-building potential of the exercise.
4. Control the descent: Slowly lower the bar back down to the starting position as you inhale. Avoid dropping the weight or allowing it to fall quickly, as this can put unnecessary strain on your joints.
5. Choose the right variation: The close-grip barbell curl can also be done with a medium or wide grip, using dumbbells and cables. Experiment with different variations to find what works best for you and targets your biceps effectively.
6. Listen to your body: If