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Close Grip Bicep Curl

This Bicep Exercise uses a Barbell and Close Grip to Pack on Weight and Isolate your Biceps


Welcome to our Close Grip Bicep Curl Exercise Instruction Guide!

On this page you'll learn how to do this version of the bicep curl using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so you can immediately add to your bicep workouts.


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Exercise Summary

Exercise Name:Close Grip Bicep Curl
Main Muscle:Biceps
Secondary Muscle(s):Forearms
Exercise Type:Pull, Isolation
Equipment Required:Barbell

Exercise Description and Instruction:

This version of the Bicep Curl is utilizes a barbell to pack on weight and a close grip to isolate your biceps.

close grip bicep curl
close grip bicep curl

To Perform This Exercise:

  1. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a barbell with an underhand close (4 inch) grip on the innermost part of the bar.
  3. Extend your arms fully so that the bar rests just above your thighs.
  4. While, bending only your elbows, raise the bar to your upper chest.
  5. Pause for a moment and then return to the starting position.

Tips:

  1. Do not swing your hips or back during this exercise.
  2. Concentrate on keeping your elbows in a fixed position.
  3. Stand with your back against a wall or post if you are having trouble keeping from swinging.

Variations:

Check out some of our other popular bicep curl variations.


Now that you've seen the Close Grip Bicep Curl, check out all of our different bicep exercises.

Final Related Pages:

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