Bar Close Grip Biceps Curl
Target your biceps' short head with the Bar Close Grip Biceps Curl. This effective exercise builds peak bicep definition and strength through a narrow,
Description
A bicep curl variation where you grip the bar with your hands closer together to emphasize the outer head of the biceps.
How to Do Bar Close Grip Biceps Curl
- 1Setup
Load a barbell and stand with your feet hip-width apart, knees slightly bent, and a neutral spine.
- 2Setup
Grip the barbell with an underhand (supinated) grip, hands 6-8 inches apart, ensuring your hands are directly under your shoulders. Let the bar hang at arm's length, fully extending your elbows.
- 3
Keeping your elbows tucked close to your sides, exhale as you curl the barbell upwards towards your chest, squeezing your biceps at the top of the movement.
- 4
Hold briefly at the peak contraction, ensuring your upper arms remain stationary and only your forearms are moving.
- 5
Inhale as you slowly lower the barbell back to the starting position with control, fully extending your arms to achieve a complete stretch in the biceps.
Tips
- Maintain strict form by keeping your elbows fixed to your sides throughout the movement to effectively isolate the biceps and emphasize the short head.
- Control the eccentric (lowering) phase for 2-3 seconds; this maximizes time under tension and promotes greater muscle growth.
- Focus on squeezing your biceps at the top of the curl, imagining you are trying to touch your forearms to your biceps.
- Keep your core engaged to prevent your lower back from arching excessively, which helps stabilize your torso.
Common Mistakes
- ×Swinging the weight indicates the load is too heavy; reduce the weight and focus on a slow, controlled curl without using momentum from your back or shoulders.
- ×Flaring elbows out to the sides reduces bicep isolation; keep your elbows pinned close to your torso to maximize tension on the target muscles.
- ×Not fully extending the arms at the bottom limits range of motion; allow your arms to straighten completely to get a full stretch and activation of the biceps.
Variations
Bar Biceps Curl
Build strong, defined biceps with the Barbell Biceps Curl. This classic exercise effectively targets your arm flexors for powerful, sculpted upper arms.
Barbell Standing Wide-Grip Biceps Curl
Perform the Barbell Standing Wide-Grip Biceps Curl to sculpt your outer biceps. This exercise effectively isolates and builds mass in the upper arms for
EZ Barbell Close grip Curl
Maximize bicep growth with the EZ Barbell Close Grip Curl. This isolation exercise effectively targets the biceps brachii, promoting peak development and
EZ Bar Seated Close Grip Concentration Curl
Target your brachialis with the EZ Bar Seated Close Grip Concentration Curl. Sit, brace your elbow, and perform controlled curls for peak upper arm
Related Exercises
Barbell Curl
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Barbell Strict Curl
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Barbell Curl Press Extension
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EZ-bar Biceps Curl (with arm blaster)
Perform the EZ-bar Biceps Curl with an arm blaster to isolate your biceps and maximize muscle contraction.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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