Seated wide-grip curl to close-grip curl

The seated wide-grip to close-grip curl is an effective bicep exercise that combines the advantages of both wide-grip and close-grip curls. Wide-grip curls target the inner head of the biceps, while close-grip curls focus on the outer head or peak. By alternating between the two grips, you can get the best of both worlds. This exercise is performed while seated. Start with your arms extended and the dumbbells in a wide grip. Curl the dumbbells up, bringing your elbows towards your shoulders. Once you reach the top of the curl, lower the dumbbells back down and switch to the close-grip position. Again, curl the dumbbells up and then lower them back down. Repeat this sequence for the desired number of reps. The seated wide-grip to close-grip curl is a great way to target your biceps and get the most out of your workout. Not only does it work the inner and outer heads of the biceps, but it also helps to build overall arm strength and size. With regular practice, you can achieve amazing results.

1. Sit erect on the end of a flat bench, with your feet out in front and knees bent about 90 degrees.
2. Grasp a fixed barbell out wide with an underhand grip, positioning your hands in a way that puts more emphasis on the biceps short head. This will be your starting position.
3. Without using body English, contract your biceps to curl the bar up towards your chin. Bring your elbows towards your shoulders as you curl the bar up.
4. Once you reach the top of the curl, lower the barbell back down under control. Make sure the bar doesn’t rest on top of your thighs in the bottom position.
5. Switch your hand position to a shoulder-width grip and repeat the curling motion for the designated number of reps.
6. Finally, switch to a close grip, positioning your hands closer together. This grip will preferentially emphasize the long head of the biceps. Perform the curling motion for the final number of reps.
7. Repeat this sequence of wide-grip, shoulder-width grip, and close grip curls for the desired number of sets and reps.
8. Remember to maintain proper form throughout the exercise, keeping your back straight and avoiding any swinging or momentum.
9. With regular practice and consistency, you can achieve amazing results and build overall arm strength and size.

1. Warm up properly before starting the exercise to prevent muscle strains or injuries.
2. Ensure that the bench you are sitting on is stable and secure to avoid any accidents or falls.
3. Maintain proper posture throughout the exercise by sitting erect and keeping your back straight.
4. Use a weight that is appropriate for your fitness level and gradually increase it as you get stronger.
5. Keep your elbows close to your body and avoid swinging your arms or using momentum to lift the weight.
6. Control the movement and avoid jerking or sudden movements to prevent strain on your muscles.
7. Do not rest the barbell on your thighs in the bottom position to avoid any unnecessary pressure on your legs.
8. Take breaks if needed and listen to your body. If you feel any pain or discomfort, stop the exercise and consult a professional.
9. Hydrate yourself adequately before, during, and after the workout to prevent dehydration.
10. Always consult with a fitness professional or trainer to ensure proper form and technique.

To incorporate the seated wide-grip to close-grip curl into your workouts, follow these steps: 1. Sit erect on the end of a flat bench with your feet out in front and knees bent about 90 degrees. 2. Grasp a fixed barbell out wide with an underhand grip, positioning your hands in a way that puts more emphasis on the biceps short head. This will be your starting position. 3. Without using body English, contract your biceps to curl the bar up towards your chin. Bring your elbows towards your shoulders as you curl the bar up. 4. Once you reach the top of the curl, lower the barbell back down under control. Make sure the bar doesn't rest on top of your thighs in the bottom position. 5. Switch your hand position to a shoulder-width grip and repeat the curling motion for the designated number of reps. 6. Finally, switch to a close grip, positioning your hands closer together. This grip will preferentially emphasize the long head of the biceps. Perform the curling motion for the final number of reps. 7. Repeat this sequence of wide-grip, shoulder-width grip, and close grip curls for the desired number of sets and reps. 8. Remember to maintain proper form throughout the exercise, keeping your back straight and avoiding any swinging or momentum. 9. With regular practice and consistency, you can achieve amazing results and build overall arm strength and size. Incorporating the seated wide-grip