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Close-Grip Barbell Curl
Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull


9.0
Excellent
Close-Grip Barbell Curl - Images
START
FINISH
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.















Close-Grip Barbell Curl - Guide
Alternative Exercises For Close-Grip Barbell Curl
Main Muscle: Biceps
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
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