Close-Grip Standing Barbell Curl

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Instructions

1. Hold a barbell with both hands, palms up and a few inches apart. for best results.
2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement. for best results.
3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move. for best results.
4. Slowly go back down to the starting position as you inhale. for best results.
5. Repeat this exercise for the recommended amount of repetitions. for best results.