Seated wide-grip curl to close-grip curl Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-6e-seated-wide-grip-curl-to-close-grip-curl-m1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-6e-seated-wide-grip-curl-to-close-grip-curl-m4-16x9.jpg)
Seated wide-grip curl to close-grip curl Instructions
![Seated wide-grip curl to close-grip curl muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-15.gif)
- Sit erect on the end of a flat bench, feet out in front and knees bent about 90 degrees. Grasp a fixed barbell out wide with an underhand grip, a hand position that puts more emphasis on the biceps short head. This will be your starting position.
- Without using body English, do this partial-rep movement by contracting your biceps to curl the bar up to a point just below your chin, then release under control, ensuring the bar doesn’t rest atop the thighs in the bottom position. Repeat for the designated number of reps.
- Quickly reposition your hands to a shoulder-width grip and repeat for reps.
- Finally switch to a close grip, which preferentially emphasizes the long head, for the final number of reps.