Bar Close Grip Biceps Curl
Description
The bar close grip biceps curl is a barbell curl with the hands placed close together (about hip width). The narrow grip biases the long head of the biceps and adds forearm engagement compared to a standard grip. It is a strong arm builder.
Equipment Required
Bar Close Grip Biceps Curl Instructions
- Stand tall holding a barbell with both hands close together at hip width.
- Set the elbows tight against the sides.
- Brace your core and keep the chest tall.
- Curl the barbell up toward the chest by bending the elbows.
- Keep the elbows fixed at the sides throughout.
- Continue curling until the bar reaches the upper chest.
- Squeeze the biceps hard at the top.
- Lower the bar back down with control.
Bar Close Grip Biceps Curl Form & Visual
Bar Close Grip Biceps Curl Benefits
- Strong bicep long head builder
- Trains the forearms
- Heavy load capacity
- Builds bicep size
- Useful arm builder
- Strong barbell move
Bar Close Grip Biceps Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Bar Close Grip Biceps Curl Variations & Alternatives
- Barbell Curl
- EZ Bar Curl
- Hammer Curl
- Preacher Curl
