Movement overview

The Close Grip Biceps Curl is an isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.

Step-by-step cues

1. Stand upright with your feet shoulder-width apart, holding a barbell or EZ curl bar with an underhand grip. Your hands should be positioned close together, about 6-8 inches apart.
2. Keep your elbows close to your torso and maintain a slight bend in your knees for stability.
3. Exhale as you curl the bar upwards by flexing your elbows, keeping your upper arms stationary. Focus on contracting your biceps throughout the movement.
4. Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
5. Pause briefly at the top of the movement, then inhale as you slowly lower the bar back to the starting position, maintaining control.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your grip is narrow but comfortable to avoid unnecessary wrist strain.
• Keep your elbows tucked in and stationary to isolate the biceps effectively.
• Focus on a slow and controlled movement to maximize muscle tension and avoid using momentum.
• Maintain a neutral spine and engage your core throughout the exercise to support proper posture.
• Avoid locking out your elbows at the bottom of the movement to keep constant tension on the biceps.
• Use a weight that allows you to perform the exercise with proper form for all repetitions.