Step by step instructions, muscle activation and variants for the Cable Close Grip Curl.
The cable close grip curl uses a low pulley and a straight bar to maintain constant tension on the biceps throughout the movement. The close grip places emphasis on the outer (long) head of the biceps while the cable provides steady resistance at every point in the range of motion.
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The Cable Close Grip Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.