Barbell curls

       Barbell Curls: Wide-Grip Barbell Curls

   Instruction

·        Wide-Grip Barbell Curls is a variation of barbell curls that emphasizes the inner portion of your biceps. To perform Wide-Grip Barbell Curls, grasp the barbell with as wide of an underhand grip as is comfortable, and stand with your feet about shoulder-width apart, as shown in Figure 3. While keeping your back straight and your head up, focus on your biceps and lift the bar upwards toward your chest.

·        When your forearms touch your biceps, you've reached the final position shown in Figure 4. As with regular barbell curls, when you perform Wide-Grip Barbell Curls you should keep your upper-arms at your sides, motionless, and don't lean back or swing the weight. Although a wide-grip is shown in Figures 3-4, you can alternatively use a medium-grip, if you would like.

                                                                                            

         Variations of Barbell Curls: Close-Grip Barbell Curls

• ·        Close-Grip Barbell Curls is a variation of barbell curls that emphasizes the outer portion of your biceps. Performing Close-Grip Barbell Curls is similar to performing the wide-grip variety, except that you hold the bar with about 12 inches of separation between your hands, as shown in Figure 5. Focus on your biceps as you lift the bar upwards toward your chest until your forearms touch your biceps, as shown in Figure 6.

• ·        Your upper arms and elbows should remain at your sides and motionless while you move the barbell, and be careful not to lean back or swing the weight. Contract your biceps at the top and then lower the bar under steady control.