8 Close-grip barbell curl
This is one of the best barbell exercises for adding mass to your bicep peaks.
Generally, a closer grip will internally rotate your arms which helps target the outer head better than a wide grip.
Step 1
Grab a loaded barbell, with your hands positioned narrower than your shoulders.
Step 2
From there, curl the barbell up towards your collar bones, keeping your elbows close to your ribs the whole time.
That means no swinging your elbows or hips forward, and no flaring your elbows outward.
Step 3
When you get close to the peak of the contraction, don’t bring the bar under your chin and rest.
Instead, stop before that point, where you lose the tension, and lower right back down for your next rep.
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https://virimi.com/2021/08/30/10-best-exercises-for-bigger-bicep-peaks/
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