Watch the video below to see a demonstration of proper form and technique for the close grip barbell curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.
Instructions for Close Grip Barbell Curl
To perform a set of close grip barbell curl:
Stand with your feet shoulder width apart and hold a barbell in both
hands with a supinated grip, spaced 1 fist length apart in the middle. The trunk should be in a neutral
position with the arms and legs straight.
Concentric (Upward) Motion
While keeping your arms close to your body, bend your
elbows to raise the bar under control to shoulder height. Remember to squeeze the bar tightly, breathe
normally and maintain full body tension throughout the entire movement.
Pause at the top position for a 1sec count while maintaining full body
tension and squeezing your biceps.
Eccentric (Lowering) Motion
Lower the bar under control back to the arms straight
position while continuing to keep your arms close to your body.
Repeat steps 1 through 4 until you have completed the desired number
of close grip barbell curl repetitions before resting.
This completes one set of close grip barbell curl.