What I’ll be performing here is the close
grip barbell curl. Now what the close grip does is that it works the inner part of the
biceps. Your biceps have two parts to it, the long head and the short head. So it works
the short head, the inner part of the muscle. What you want to do is curl the bar, flex
the bicep and then control it while you’re bringing it down. The most important thing
is making sure you get a good flex on top to rush as much blood to the muscle as possible.
Give it a good pump. Your main goal is to pretty much tear down the muscle and then
give it this recovery time after a couple days so it can grow. So again make sure you
flex it, control it coming down. Make sure it’s the close grip so you can work the short
head of the bicep. You want to do about 3-4 sets and about 8-10 reps, and that’s how you
do the near grip barbell curl.