Description

The cable close grip curl is an isolation exercise that targets the biceps muscles.

Starting Position

Stand facing the cable machine with the handle attached to the low pulley. Grab the handle with an underhand grip, hands shoulder-width apart.

Technical Execution

Keeping your elbows close to your sides, exhale and curl the handle towards your shoulders. Pause at the top of the movement, then slowly lower the weight back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom of the movement and squeezing the biceps at the top.

Variations

You can vary the grip width or use different attachments like a straight bar or EZ bar for variation.

Common Mistakes

Common mistakes include using momentum to swing the weight, not fully extending the arms at the bottom of the movement, and gripping the handle too tightly.

Practical Advice

Focus on maintaining proper form throughout the exercise. Use a weight that allows you to perform the movement with control and without swinging.

Additional Notes

This exercise can help strengthen and define the biceps when performed correctly.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles

forearms