The Full-Body Barbell Workout
No machines? No Problem! Build beastly mass with just a barbell using these seven uncommon exercises.
Close-Grip Barbell Curl
Start: Hold a barbell with a supinated (palms-up) grip that’s approximately 6–12 inches wide — any closer and you’ll put strain on your wrists without increasing the benefits of the close grip. Let the barbell rest against your thighs in the start position for a full stretch in your pecs. Stand with your chest out and shoulders back.
Execution: Keeping your elbows pinned to your sides and your upper arms fixed in place, contract your biceps to curl the bar toward your shoulders. To keep constant tension on the working muscles, stop when your forearms reach a 45-degree angle with your upper arms.
Pair It With: Wide-grip barbell curl, close-grip chin-up
MMI Power Pointer: If the close grip hurts your wrists, the outward angle of an EZ-bar will be easier on your joints.