The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. It is thought that wide-grip curls target the inner head of the biceps more, while close-grip curls target the outer head or peak. This variation allows you to get the benefits of both.
Builds bigger and stronger biceps
Increased time under tension in each set
Hits the biceps from different angles in the same exercise
Seated wide-grip curl to close-grip curl Instructions
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 doesnâ€™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.