Narrow Grip Barbell Curl
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Grip the barbell with a narrow grip. Palms at a distance of 10-15 cm from each other, facing upwards. Keep your back straight and your head straight. Feet shoulder-width apart, elbows pressed to the body. This will be your starting position. Tip: keep part of the arm from the elbow to the shoulder still. As you exhale, bend your arms to the biceps, describing a semicircle with the barbell until the forearms touch the biceps. Take a short pause, tensing your muscles. Tip: try not to bend your back, avoid jerking while lifting the barbell. Only the forearms work. While inhaling, slowly lower the bar to the starting position. Complete the required number of repetitions. Variations: To perform the exercise, you can also take a barbell with a medium or wide grip, use dumbbells or a cable machine.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Grip
Take the bar with a narrow grip, hands 10–15 cm apart, palms up.
02
Start
Keep the back straight, head level, feet shoulder-width apart and elbows tucked to the torso.
03
Curl
Exhale and curl the bar in a semicircle until your forearms touch the biceps; do not bend the back or jerk.
04
Peak
Pause briefly at the top, tensing the muscles.
05
Lowering
Inhale and slowly lower the bar to the start position.
Variants
Beginner
Use light weight and focus on form.
Middle
Work with a moderate load through a full range.
Professional
Use dumbbells or a cable for variety.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the long head of the biceps.
Balance
Teaches elbow position control.
Simply
A simple basic arm exercise.
Contraindications
Acute pain in the wrists or elbows.
Recent biceps tendon injuries.
Medical prohibition of weighted curls.
Recommendations
Back
Try not to bend the back.
Jerking
Avoid jerking on the way up.
Forearms
Only the forearms should move.
