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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Close-Grip Barbell Curl
BicepsBeginner

Close-Grip Barbell Curl

A standing barbell curl with the hands a few inches apart. The narrow grip shifts emphasis toward the outer (long) head of the biceps.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Brachioradialis
  • Forearm Flexors
Sets
3–4
Reps
8–12
Rest
60–90s

How to perform

Close-Grip Barbell Curl movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a barbell with an underhand grip, hands a few inches apart, arms straight and elbows at your sides.

  1. 1

    Brace and keep the elbows still.

  2. 2

    Curl the bar up in an arc until the forearms meet the biceps.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly to full extension.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Elbows tucked

  • No hip drive

  • Wrists straight

Common mistakes

  • Swinging the torso

  • Letting the elbows flare out

  • Bending the wrists back under the bar

Safety notes

  • The narrow grip can strain the wrists; use an EZ bar if a straight bar hurts.

Details

Body parts
Arms · Upper Body
Equipment
Barbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • EZ-Bar CurlBeginner→

Variations

  • Banded EZ-Bar CurlBeginner→
  • Barbell CurlBeginner→
  • Wide-Grip Barbell CurlBeginner→

Similar Exercises

  • Banded EZ-Bar CurlBeginner→
  • Barbell Concentration CurlIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.