Barbell Curl - Close Grip Standing

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Biceps Forearms Strength Barbell Pull Gym

Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells. Using a close grip on the barbell gives you a different angle and feel for the exercise.

Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold a barbell, with on underhand grip and hands close together. Let it hang front of you. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your hands forward and upward while contracting the biceps. Exhale during this movement. Slowly bring the barbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.