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Exercise 0106 · REF 4dUn2iv

Barbell Standing Close Grip Curl exercise animation

Barbell Standing Close Grip Curl

Category
Upper Arms
Equipment
Barbell
Target
Biceps

The standing close-grip curl narrows the hand spacing on a barbell curl, which shifts some emphasis toward the outer head of the biceps and brings more forearm involvement into the lift. It's a solid variation to rotate in when standard curls have plateaued. Keep the elbows pinned to the sides, since a close grip makes it slightly easier to let them drift forward.

How to Do the Barbell Standing Close Grip Curl

  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale as you slowly begin to bring the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Standing Close Grip Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Barbell Standing Close Grip Curl work?
The Barbell Standing Close Grip Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Barbell Standing Close Grip Curl?
The Barbell Standing Close Grip Curl is done with a barbell.
What's a good alternative to the Barbell Standing Close Grip Curl?
If you don't have access to a barbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.