The close grip barbell bicep curl is the second variation to the barbell bicep curl. Here, the elbows stay in close and in front of the body. The whole upper arm is a lot further forward than the wide grip version of the exercise. This maintains a strong tension on the biceps even at the bottom of the movement. Your movements should be nice and smooth, squeezing the biceps at the top before lowering the weight slowly and in a controlled fashion back down. Maintain good posture with your chest and chin up, and pulling your navel in activating the core as always. Don'ts: Using a weight that's too heavy whereby you'd not achieve a full range of motion. Avoid swinging the bar up and down, and using momentum to get the weights up as this could place your lower back in danger. Done properly, this is an effective exercise to target the biceps. Nick Jones - World Bodybuilding Champion & Joe Grima - IFBB Bodybuilding Champion.