Dumbbell Close Grip Curl

Dumbbell Close Grip Curl


This exercise involves holding a dumbbell with a close grip and curling it towards your chest, targeting the biceps muscles. It is a great isolation exercise for building arm strength and size.

Muscle Group

Equipment Required

Dumbbell Close Grip Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward towards your body.
  2. Bring the dumbbells up to your chest, keeping your elbows close to your sides.
  3. Slowly lower the dumbbells back down to the starting position.
  4. Repeat for the desired number of repetitions.

Dumbbell Close Grip Curl Form & Visual

Dumbbell Close Grip Curl

Dumbbell Close Grip Curl Benefits

  • Targets the biceps brachii muscle, helping to increase arm strength and size
  • Engages the brachialis muscle, which can help to improve overall arm definition
  • Allows for a greater range of motion compared to traditional bicep curls, which can lead to better muscle activation
  • Can be performed with relatively light weights, making it a good option for beginners or those with limited access to heavy weights
  • Can be easily modified by changing the grip width or using different types of dumbbells (e.g. hexagonal or adjustable)

Dumbbell Close Grip Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Dumbbell Close Grip Curl Variations & Alternatives