How To Do a Close-Grip Standing Barbell Curl
Here is what you need to do...
Type of Exercise- Strength/Power Muscles worked- Biceps (primary): Forearms (secondary) Type of Movement- Isolation Equipment Used- Straight Bar Barbell
Begin by grasping a barbell, palms up, with both hands about 4 inches apart. Keep your back straight and posture straight. Position your elbows close to your sides and keep your feet shoulder width apart. The elbows should not leave your sides throughout the entire movement
Curl the bar upward until the bar reaches shoulder height- exhaling as you perform the movement. Squeeze the biceps forcefully at the top of the movement and hold for 1 second.
Inhale while slowly lower the weight to the starting position. Repeat for the desired number of reps. A beginer should only use the bar to ensure proper form, and 5-10 lbs.on each side should be used there after.
Difficulties people often experience or parts that need special attention to do it right.
Common ways to cheat/ cautions- Make sure to keep the elbows at your sides throughout the movement and keep you back straight. Arching the back and "hoisting" the weight up will incorporate the back and shoulders, we don't want this as it brings stress off the biceps. Only move the forearms to curl the weight in this exercise.
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When did you first do this & how did you get started?
I have been curling for a number of years