Barbell Standing Close Grip Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Standing Close Grip Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms as supporting muscles. Performed with a narrow underhand grip, it emphasizes the inner portion of the biceps, helping to enhance arm definition and peak. Standing upright with a controlled curling motion, this exercise requires keeping the elbows close to the torso and the upper arms stationary to ensure maximum tension on the biceps. The close grip also activates the forearm muscles for stability and grip strength, making it an effective movement for developing both size and balance in the arms.
How to Perform
Stand tall with your torso upright and your feet about shoulder-width apart. Grip the barbell with your palms facing upward, placing your hands slightly closer than shoulder-width to create a narrow hold.
Keep your elbows tucked in near your ribs and your upper arms fixed in place to prevent them from swinging or moving forward during the exercise.
Without using momentum, curl the barbell upward in a smooth and controlled motion, focusing on contracting your biceps as you bring the bar toward your shoulders.
When the bar reaches the top position, pause briefly and squeeze your biceps to maximize muscle engagement.
Lower the barbell slowly back down to the starting point, maintaining full control and keeping tension in your arms instead of letting the weight drop.
Continue performing the movement for your target number of repetitions while keeping your form consistent throughout the set.
Coordinate your breathing—exhale as you lift the bar and inhale as you lower it.
Choose a weight that challenges your muscles but still allows you to maintain proper posture and smooth execution without strain or jerking motions.
Keep your core slightly engaged and avoid leaning back or swinging your body, ensuring the effort stays centered on your biceps and forearms.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a slow, controlled motion to keep constant tension on the biceps throughout each rep.
Avoid using momentum or swinging your torso—keep your core tight to isolate the arms effectively.
Use a slightly narrower grip to increase inner biceps activation and improve arm definition.
Keep your wrists straight and firm to reduce strain and engage the forearms safely.
Focus on the squeeze at the top of the curl to maximize muscle contraction and growth.
Lower the barbell slowly to emphasize the eccentric phase and stimulate more muscle fibers.
Keep your elbows locked by your sides to prevent shoulder involvement and maintain proper form.
Choose a moderate weight that allows for full control rather than lifting heavy with poor technique.
Breathe rhythmically—exhale while curling up and inhale while lowering down.
Use a mirror to monitor form and ensure both arms are working evenly throughout the movement.
How Not to Perform
Do not swing your torso or use body momentum to lift the bar — this transfers load away from the biceps and risks lower-back strain.
Don’t flare your elbows forward or let them travel forward during the curl — that recruits shoulders and reduces biceps isolation.
Avoid using an excessively heavy weight that forces jerky reps or partial range-of-motion — it wastes energy and increases injury risk.
Never let your wrists bend or collapse — a weak wrist position shifts stress to the forearms and can cause tendon strain.
Don’t drop the bar quickly on the lowering phase — uncontrolled eccentrics reduce muscle stimulus and increase joint stress.
Avoid shrugging your shoulders or tensing the neck — shoulder/neck tension steals effort from the biceps and may create pain.
Don’t perform half-reps as a habit; avoid resting at mid-range — full controlled range gives better muscle growth and neural control.
Don’t lock your knees or hyperextend your spine to “help” the lift — keep a neutral spine and slight knee bend to protect joints.
Avoid neglecting a proper warm-up or jumping straight into heavy sets — cold muscles increase chance of strain and reduce performance.
Don’t ignore imbalances — if one arm dominates, don’t keep compensating; fix technique or use single-arm variations rather than forcing bilateral failure.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
