Close Grip Biceps-Curl

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