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Exercise Profile
  • Target Muscle Group
    Biceps
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Close Grip Cable Curl Instructions

  1. Set up for the close grip cable curl by attaching a straight bar to the low pulley cable and selecting the weight you want to use on the stack.
  2. Stand facing the cable machine with your legs shoulder-width apart.
  3. Grasp the bar with an underhand grip (palms facing up), hands about 6 to 8 inches apart.
  4. With your elbows tucked in by your sides, slowly curl the bar up as far as possible.
  5. Squeeze the biceps at the top of the movement, then slowly lower it back to the starting position. This is one rep.
  6. Repeat for desired reps.

Close Grip Cable Curl Tips

  • Keep your elbows tucked in at your sides and don't allow them to come forward as you curl the weight up.
  • Don't lean back or swing as you curl the weight up.
  • Keep the rep timing slow and control the weight on the way down.
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