Close-Grip Curl Bar Curl

Sometimes you need a tight grip and solid focus. This curl gets those paws in close, building up the outer arms for a more defined peak. It's not flashy - just clean, direct work that hammers the biceps. Great for bears who want serious arm shape without putting their wrists through a wrestling match.

Instructions

1. Stand up straight with your torso upright while holding the EZ bar at the close inner handle.
2. Keep your elbows close to your torso and the palms of your hands facing forward with a slight tilt inward due to the shape of the bar.
3. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
4. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Slowly begin to bring the bar back to the starting position as you breathe in.

Benefits

• Targets the inner part of the bicep muscle.
• Promotes muscle hypertrophy in the biceps.
• Improves bicep strength.

Key Points

• Keep your elbows close to your torso.
• Do not use body momentum to lift the bar.
• Focus on contracting the biceps throughout the movement.
• Control the weight as you lower it back down.

Common Mistakes

• Using too much weight and swinging the body for momentum.
• Not keeping the elbows stationary.
• Not controlling the weight on the way down.
• Using a grip that is too wide or too narrow.