CLOSE GRIP BARBELL CURL

1. Stand up with your torso upright while holding an E-Z curl bar at the closer inner handle . The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar . The elbows should be close to the torso . This will be your starting position .

2. While holding the upper arms stationary , curl the weights forward while contracting the biceps as you breathe out .

NOTE:- Only forearms should move .

3. Continue the movement until your biceps are fully contracted and the bar is at  shoulder level . Hold the contracted position for a second and squeeze the biceps hard .

4. Slowly begin to bring the bar back to starting position as your breathe in .

5. Repeat for the recommended number of repetitions .