Barbell Standing Close Grip Curl
Description
The barbell standing close grip curl is performed with hands closer than shoulder-width on the barbell. The narrow grip shifts emphasis to the long head of the biceps, building the outer arm and bicep peak. It is a strong choice for lifters seeking peaked biceps.
Muscle Group
Equipment Required
Barbell Standing Close Grip Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a barbell with an underhand grip, hands closer than shoulder-width.
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl the bar up by bending only at the elbows.
- Continue until the bar reaches shoulder height.
- Squeeze the biceps hard at the top.
- Lower the bar back down with control to full extension.
Barbell Standing Close Grip Curl Form & Visual
Barbell Standing Close Grip Curl Benefits
- Targets long head of biceps
- Builds bicep peak
- Different stimulus than wide grip curls
- Strong forearm engagement
- Useful for breaking through curl plateaus
- Excellent for arm definition
Barbell Standing Close Grip Curl Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Brachioradialis
Barbell Standing Close Grip Curl Variations & Alternatives
- Barbell Curl
- Wide Grip Curl
- Hammer Curl
- Preacher Curl
