Narrow Grip Barbell Curl

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.