Exercise Guide

Close Grip Biceps-Curl

Hand Flexors, Hand Extensors
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required:Barbell / EZ Bar
Variations available (23)
Starting PositionExecution

General And Specifics

  • with this variation of the curl you can especially train the a rel="nofollow" href="//en.wikipedia.org/wiki/Biceps">longer and outer biceps head, (musculus brachialis)

Starting Position

  • grasp a barbell with under hand grip (palms point forward)
  • the hands are about 10 centimeters away
  • arms hang down, elbows are slightly bent
  • the feet are shoulder width away
  • upright posture

Correct Execution

  • brace the biceps
  • bring the barbell to shoulder height by bending the elbows
  • upper arms do not move and the elbows stay close to the body
  • keep the upper body as calm as possible – do not lean back to gain momentum
  • hold the tension for a moment and let the weight sink down slowly
  • do several reps
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Related exercise lists:

Biceps Training With Barbell And Ez Bar, Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Free Weights, Biceps, Upper Arms