Close-Grip Curl (Cable)
Also called Cable Close-Grip Curl
How to do it
Attach a straight or EZ-style bar to a low pulley and hold it with both palms up and hands inside shoulder width. Curl the bar toward the shoulders without letting the elbows travel forward, squeeze the biceps, then lower slowly to full extension without resting the stack.
Setup
Attach a bar that permits a comfortable narrow grip and stand close to the low pulley. Hold with palms up, hands inside shoulder width, wrists straight, elbows beside the ribs, shoulders down, and torso braced.
Where you should feel it
Through both biceps under continuous cable tension with the narrow grip emphasizing the outer/long-head region, while the forearms assist and the core prevents body swing.
When to use it
Use for bilateral narrow-grip biceps hypertrophy with continuous tension and easy load changes. Controlled sets of 10-20 reps work well.