Close-Grip Barbell Curl
Upper armsStrengthBeginnerBarbell
A standing barbell curl with a narrow grip, biasing the long head of the biceps and the brachialis.
How to do it
- Stand holding a barbell with an underhand grip, hands closer than shoulder-width apart.
- Start with the bar at the thighs, arms extended, elbows tucked to the sides.
- Curl the bar up to the shoulders by flexing the elbows.
- Squeeze the biceps at the top, then lower under control.
- Repeat for the recommended number of repetitions.
Tips
- Keep the elbows pinned to the sides — do not let them drift forward.
- If the narrow grip bothers your wrists, use an EZ-bar.
Muscles
Primary: Biceps
Secondary: Brachialis, Brachioradialis
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