Cable Close Grip Curl
Description
The cable close-grip curl performs standing cable curls with hands positioned closer than shoulder-width on the bar. The narrow grip shifts emphasis to the long (outer) head of the biceps, building bicep width when viewed from the front.
Muscle Group
Equipment Required
Cable Close Grip Curl Instructions
- Set a cable pulley to the lowest position. Attach a straight bar or EZ bar.
- Grip the bar with hands about 6 inches apart (narrow grip), palms up.
- Stand tall. Pin your elbows at your sides.
- Curl the bar up toward your shoulders.
- Squeeze your biceps at the top. Focus on the outer head contraction.
- Lower under control over two seconds.
- Keep your upper arms still — only your forearms move.
- Aim for 10 to 12 reps per set.
Cable Close Grip Curl Form & Visual
Cable Close Grip Curl Benefits
- Emphasizes the long (outer) head of the bicep
- Builds bicep width from the front
- Constant cable tension
- Easy to load progressively
- Different stimulus than wide-grip curls
- Useful for complete bicep development
Cable Close Grip Curl Muscles Worked
- Biceps brachii (long head emphasis)
- Brachialis
- Brachioradialis
Cable Close Grip Curl Variations & Alternatives
- Cable Curl (standard width)
- Cable Standing Inner Curl
- Cable Overhead Curl
- Wide-Grip Cable Curl
- Cable EZ Bar Curl
