Standing Close Grip Curl

Stand straight with suitably weighted barbell overhead, hands placed centrally 6 – 8 inches apart. If unsure about what weight to use, always start light and adjust slowly but positively, using a weight that is to heavy will cause you difficulty in performing this exercise correctly.

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Smoothly lower the bar behind your head, whilst avoiding any movement from your upper arms, aiming to keep your elbows pointed upwards.

Lower the bar ideally to a position whereby your forearms touch your biceps, however work within your own limits, never lower passed a point whereby you can’t return the weight back up.

Can also be performed with a medium grip, however this will take the emphasis away from the tricep muscle.

Beginners should lower the bar no lower than a 90 degree bend in their arms.