Band Close-Grip Bicep Curl
Target your biceps with this close-grip curl! A simple band exercise for building strength and definition at home or on the go.
The Band Close-Grip Bicep Curl mainly works the biceps, with help from the forearms. You'll need: resistance bands.
Required Equipment
Band Close-Grip Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Band Close-Grip Bicep Curl Variations and Alternatives
How to do the Band Close-Grip Bicep Curl
Stand with your feet shoulder-width apart, with both feet placed on the middle of a resistance band, ensuring even length on both sides.
Hold the ends of the band with your palms facing up. Keep your elbows close to your torso and position your hands close together inside the width of your hips.
Contract your biceps to curl the hands toward your shoulders, keeping your elbows stationary and only moving your forearms.
Squeeze your biceps at the top of the motion and pause briefly.
Slowly lower your hands back to the starting position to complete one repetition.
Perform the desired number of reps and sets, taking care not to let the band snap back quickly on the down phase.
Make sure you maintain good posture throughout the exercise, keeping your spine straight and shoulders back. Adjust the resistance of the band to match your strength level; you can use a lighter band or step on it with a narrower stance to decrease resistance, or use a heavier band or wider stance to increase it.
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Band Close-Grip Bicep Curl FAQs
What muscles does the Band Close-Grip Bicep Curl work?
The Band Close-Grip Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Band Close-Grip Bicep Curl?
Resistance bands.
What workout day should the Band Close-Grip Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Close-Grip Bicep Curl variations and alternatives?
Similar exercises include the Band 45-Degree Bicep Curl, Band Single-Arm 45-Degree Bicep Curl, Alternating Band Bicep Curl and Band Curl.
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