Bar Close-Grip Biceps Curl
Hanging under a bar set at hip height, body straight, curl yourself up by bending only the elbows, hands close; the forehead travels to the bar.
How to do it
Setup
Lying under a bar racked at about hip height, underhand grip with the hands close, heels on the floor, body in one line.
Steps
- Curl the body up by bending the elbows, forehead toward the bar.
- Keep the elbows pointing at the feet; the shoulders do not row.
- Lower back to straight arms with the body still rigid.
Common mistakes
Pulling the chest to the bar: that is an inverted row; the elbows stay forward and the head goes to the bar. Hips sagging on the way up: squeeze the glutes, one straight line. Bar too low for clean reps: raise it so the body stands more upright.
Breathing
Exhale on the curl, inhale lowering.
