Cable Close-Grip Curl

Setup

1. 01Attach a straight or EZ bar to the low pulley.
2. 02Grip the bar underhand with hands about 6 to 8 inches apart.
3. 03Stand a small step back from the stack with a soft knee bend.
4. 04Pin the elbows to your sides and let the arms hang fully extended.

Execution

1. 01Curl the bar toward the upper chest by bending only at the elbows.
2. 02Squeeze the biceps hard at the top without letting the elbows drift forward.
3. 03Lower under control until the arms are fully straight.
4. 04Keep tension on the cable at the bottom rather than resting.

Checkpoints

• -Elbows stay pinned to the ribs through the whole rep.
• -Wrists stay neutral, not bent back under the load.
• -Torso stays upright with no backward lean.
• -The cable stays taut at full extension.

Common mistakes

• -Swinging the hips to start the rep.
• -Letting the elbows travel forward and turning it into a front raise.
• -Cutting the range short at the bottom.
• -Standing so close to the stack that tension disappears at the bottom.