Description

The barbell standing close grip curl is an effective bicep exercise that targets the bicep muscles while also engaging the forearm muscles.

Starting Position

Stand with your feet hip-width apart, knees slightly bent. Hold the barbell with a close grip, palms facing up, elbows close to your sides.

Technical Execution

Keeping your elbows stationary, curl the barbell towards your shoulders by flexing your elbows. Squeeze at the top of the movement and then lower the weight back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom of the movement and curling the barbell up towards your shoulders without swinging the weight.

Variations

Variations of this exercise can include using an EZ barbell or dumbbells for different grip options.

Common Mistakes

Common mistakes include using momentum to lift the weight, arching the back, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on keeping your upper arms stationary and only moving your forearms during the curl. Use a controlled movement and avoid swinging the weight.

Additional Notes

It's important to warm up properly before performing this exercise to prevent injury and ensure proper muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

biceps

Secondary Muscles