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Barbell Curls (Close Grip):
First, choose a standard straight barbell, or an EZ-Curl barbell. The EZ-Curl bar will alleviate some strain on the wrists which may accompany this exercise. Stand with your feet about shoulder width apart and your knees slightly bent, holding the bar with a palms under grip.
In a controlled manner, curl the barbell up to shoulder height. Keep your elbows stainary near your sides. Hold the bar at the top for about half a second and then lower it slowly. Repeart the curl for eight to ten repetitions. As long as it does not hurt your wrists, keep at it.
There are several ways to hold a barbell. A wide grup that puts more work on the inner biceps head; a standard shoulder width grip that everybody usually does; and a narrower grip that work your biceps more, and also your brachialis and brachioradialis. The brachialis muscle lies just below the biceps and aids in just about any elbow flexion movements (like curls). When it is well developed, it will add to your arm size and shape
First, choose a standard straight barbell, or an EZ-Curl barbell. The EZ-Curl bar will alleviate some strain on the wrists which may accompany this exercise. Stand with your feet about shoulder width apart and your knees slightly bent, holding the bar with a palms under grip.
In a controlled manner, curl the barbell up to shoulder height. Keep your elbows stainary near your sides. Hold the bar at the top for about half a second and then lower it slowly. Repeart the curl for eight to ten repetitions. As long as it does not hurt your wrists, keep at it.
There are several ways to hold a barbell. A wide grup that puts more work on the inner biceps head; a standard shoulder width grip that everybody usually does; and a narrower grip that work your biceps more, and also your brachialis and brachioradialis. The brachialis muscle lies just below the biceps and aids in just about any elbow flexion movements (like curls). When it is well developed, it will add to your arm size and shape
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