Band Close Grip Biceps Curl
Description
The band close grip biceps curl is performed with the hands held closer than shoulder-width to bias the long head of the biceps. The narrow grip places more emphasis on the inner portion of the upper arm. The band gives increasing tension at the top of the curl for a strong contraction.
Equipment Required
Band Close Grip Biceps Curl Instructions
- Stand on the middle of a resistance band with feet hip-width apart.
- Hold a handle in each hand with hands closer than shoulder-width.
- Use an underhand grip with palms forward.
- Brace your core and keep your chest up.
- Curl the handles up toward your shoulders.
- Keep your elbows pinned at your sides.
- Squeeze the biceps hard at the top.
- Lower the handles slowly back to the start.
Band Close Grip Biceps Curl Form & Visual
Band Close Grip Biceps Curl Benefits
- Targets the biceps long head
- Builds the inner upper arm
- Increasing tension at the top
- Strong peak contraction
- Easy to set up at home
- Useful for arm shape and detail
Band Close Grip Biceps Curl Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Forearms
Band Close Grip Biceps Curl Variations & Alternatives
- Band Biceps Curl
- Close Grip Cable Curl
- Spider Curl
- Concentration Curl
