Bar Close Grip Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Close Grip Bicep Curl, Narrow Grip Bicep Curl
How to: Bar Close Grip Biceps Curl
- Stand or sit with a straight back, holding weights in both hands.
- Position your hands shoulder-width apart and palms facing inward.
- Curl the weights up towards your shoulders while keeping your elbows close to your body.
- Squeeze your biceps at the top, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not keeping the elbows stationary.
- Using too much weight and risking injury.
- Allowing the wrists to bend or collapse.
Modifications
- Use lighter weights for increased control if you're a beginner.
- Perform the exercise while seated to help stabilize your back.
Tips
- Keep your elbows close to your torso while curling.
- Use a controlled motion for both the upward and downward movements.
- Avoid swinging your back to gain momentum during the curl.
Bar Close Grip Biceps Curl Alternatives
Tags
biceps
strength
upper arms
curl
weight training
isolation exercise