Bicep Exercises
Close-Grip Standing Barbell Curl
This exercise uses a standard barbell to isolate the biceps during a curl.
Steps
- Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
- Grasp a barbell with an underhand (palms up) grip about 12 inches apart.
- Extend your arms fully against your thighs.
- Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest.
- Pause for moment and then return to the starting position.
Tips
- Lean up against a wall or post if you have problems keeping from swinging.
Exercise Guide
- Abs (rectus abdominis)
- Biceps (biceps brachii)
- Calves (gastrocnemius)
- Chest (pectoralis)
- Glutes (gluteus maximus and medius)
- Hamstrings (biceps femoris)
- Lats (latissimus dorsi)
- Lower Back (erector spinae)
- Middle Back (rhomboids)
- Neck
- Quads (quadriceps)
- Shoulders (deltoids)
- Traps (trapezius)
- Triceps (triceps brachii)
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