Barbell Curl vs Close-Grip Standing Barbell Curl

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

Slowly begin to bring the bar back to starting position as your breathe in.

Repeat for the recommended amount of repetitions.

Hold a barbell with both hands, palms up and a few inches apart.

Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.

Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.

Slowly go back down to the starting position as you inhale.

Repeat for the recommended amount of repetitions.