Dumbbell Close Grip Curl
Description
The dumbbell close-grip curl is a bicep curl variation performed with the dumbbells held close together in front of the body rather than at the sides. The narrow position shifts emphasis toward the long (outer) head of the biceps brachii, building the outer sweep of the bicep that is visible from the front and side.
Muscle Group
Equipment Required
Dumbbell Close Grip Curl Instructions
- Stand tall with a dumbbell in each hand. Hold them in front of your thighs with the dumbbells nearly touching, palms facing forward.
- Pin your elbows in front of your torso (not at your sides). Brace your core.
- Curl both dumbbells up together, keeping them close to each other throughout the rep.
- Continue until the dumbbells reach shoulder height. Squeeze hard for one second.
- Lower under control over two seconds back to the starting position.
- Keep your elbows fixed in front of your body — do not let them drift back to your sides.
- Repeat for the desired number of reps.
- Use moderate weight. The narrow position changes the stimulus significantly.
Dumbbell Close Grip Curl Form & Visual
Dumbbell Close Grip Curl Benefits
- Shifts emphasis to the long (outer) head of the biceps
- Builds the outer sweep of the bicep
- Different stimulus than standard shoulder-width curls
- Easy to perform with basic equipment
- Useful variation for complete bicep development
- Works at home with one pair of dumbbells
Dumbbell Close Grip Curl Muscles Worked
- Biceps brachii (especially the long head)
- Brachialis
- Brachioradialis
- Forearm flexors
Dumbbell Close Grip Curl Variations & Alternatives
- Dumbbell Biceps Curl (standard)
- Barbell Curl
- Dumbbell Hammer Curl
- Close-Grip Barbell Curl
- Close-Grip EZ Bar Curl
- Pause Close-Grip Curl
