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Body Building, Fitness — November 15, 2010 at 4:00 am

Biceps Workout – Close Grip Barbell Curls

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The close grip barbell curls is a biceps exercise that puts biceps to an ultimate workout. It powers the muscles around the elbows, giving them firm state after the first repetition. Here’s how it’s done.

Biceps, Close Grip Barbell Curls:
Biceps, Close Grip Barbell Curls

- Grab a barbell with both hands a bit apart in the middle.
- The body should be in a firm position with chest forward and bended knees. The same as doing a classic barbell curl.
- Curl the barbell in a motion like you are drawing a semi-circle in the air. When you make a full curl, bring back the barbell the same way to initial position and start another repetition.
- Make 3 sets of 12, 10 and 8 repetitions. Start with 5kg (11lb) on each side (that’s 10kg the first set) and then increase every repetition by setting additional 5kg (11lb) on each side. If you feel that 5 kg is too much for starters, start with 2, 5 kg on each side and then increase with 5kg. Don’t increase with 2, 5 kg weights; it doesn’t make any difference between sets at all.

Biceps Workout, Close Grip Barbell Curls:
Biceps Workout, Close Grip Barbell Curls

Overcoming the exercise is quite easy, considering the fact that it is a close grip. The closer the palms hold the barbell, the more they assist each other on every repetition. Keep a firm body all the way. Don’t swing back while curling. If that happens, then you placed too many weights on the barbell.

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