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Barbell Close-Grip Curl
- 1 - Stand upright with your feet shoulder-width apart, holding a barbell with a close, supinated (underhand) grip, hands about 6–8 inches apart.
- 2 - Let the barbell hang at arm's length in front of your thighs, keeping your elbows close to your sides.
- 3 - Brace your core, keep your chest tall, and ensure your upper arms remain stationary throughout the movement.
- 4 - Curl the barbell upward in a controlled arc by flexing your elbows, bringing the bar toward your upper chest and shoulders.
- 5 - Squeeze your biceps hard at the top of the movement for a brief pause.
- 6 - Slowly lower the barbell back to the starting position in a controlled manner, fully extending your arms.
- 7 - Repeat for the desired number of repetitions.
