Close-grip Curl
Step by step
How to perform
- Now, while keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat the process for the recommended amount of repetitions.
- Remember to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work.
Overview
About this exercise
The Close-grip Curl is a targeted exercise designed to strengthen and tone the biceps and forearms, offering a more intense workout due to the narrow grip positioning. It's suitable for individuals at any fitness level, including bodybuilders looking to isolate and enhance their arm muscles. People may opt to perform this exercise to improve arm strength, enhance muscle definition, and increase grip strength, which can be beneficial in daily activities and other workouts.
Coaching cues
Form tips
Select a weight that is challenging but allows you to maintain proper form throughout the entire set. Using a weight that is too heavy can lead to improper form and increase your risk of injury.
Avoid quick, jerky movements. Instead, perform the exercise in a slow, controlled manner. Lift the weight up for a count of two, pause at the top, then lower it back down for a count of three.
A common mistake is to use the back to help lift the weight. This not only reduces the effectiveness of the exercise
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