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Barbell close grip bicep curls
Alternative Approach: The barbell bicep curls can also be performed with a narrow grip. This offers the advantage of keeping the elbows close to the body, making the movement easier. The emphasis is heightened on the biceps.
If you use an EZ bar, you can further protect your wrists.
Body position
Begin by standing upright and arching your lower back slightly. Hold the barbell with an underhand grip, ensuring that the grip is slightly narrower than shoulder-width. The proper grip width ensures that the elbows stay close to the body.
Movement execution
Subsequently, lift the forearms by bending the elbow joint. The force is generated exclusively from the upper arms. Exhale during the upward movement. Halt the motion when the barbell is just in front of your chest. Inhale as you return to the starting position, keeping your arms slightly bent. This not only safeguards the elbow joints but also maintains continuous tension in the target muscle zone.
Stressed muscles and common mistakes
Additional information on the engaged muscles and common errors in performing the exercise Bicep Curls with a barbell and a narrow grip can be found on the Langhantel-Curls webpage.
Alternative variants to barbell biceps curls with a close grip
To make your training more interesting, you can also resort to similar exercises or alternative versions of Bicep Curls with a narrow grip.
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