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.
– 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.
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.