Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Close-Grip Barbell Curl
The Close Grip Barbell Curl targets the biceps with increased emphasis on the long head by using a narrower hand position. The closer grip lengthens the outer biceps for stronger peak development.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Close-Grip Barbell Curl
- 01
Stand upright holding a barbell with a close, underhand grip.
- 02
Keep your elbows close to your sides.
- 03
Brace your core and keep your chest upright.
- 04
Curl the bar toward your shoulders without moving your upper arms.
- 05
Squeeze your biceps at the top.
- 06
Lower the bar slowly back to the starting position.
Performance tips
Cues that matter
- Keep your elbows fixed at your sides
- Avoid leaning back or using momentum
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Close-Grip Barbell Curl work?
The Close-Grip Barbell Curl primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.
Is the Close-Grip Barbell Curl a compound or isolation exercise?
The Close-Grip Barbell Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Close-Grip Barbell Curl?
You need the following equipment: Barbell.
What difficulty level is the Close-Grip Barbell Curl?
The Close-Grip Barbell Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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