Barbell Standing Close-Grip Curl

Muscles worked

Setup

1. Stand upright with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Grasp the barbell with an underhand (supinated) grip, placing your hands 6-8 inches apart, well inside shoulder width.
3. Hold the bar at arm's length against your thighs with your shoulders retracted and chest up.

How to do it

1. Exhale and curl the bar toward your upper chest by flexing the elbows, keeping your upper arms pinned firmly to your ribcage.
2. Contract your biceps hard at the top of the movement when the bar is near shoulder height.
3. Inhale as you lower the barbell back to the starting position using a controlled 3-second eccentric (lowering) phase.
4. Maintain a slight bend in the elbows at the bottom to keep constant tension on the muscle.

Form checklist

• Keep your elbows tucked into your sides; do not let them flare out or drift forward.
• Avoid using momentum or swinging your torso to 'cheat' the weight up.
• Keep your wrists straight and neutral to avoid excessive strain on the joint.
• Ensure your shoulders remain pinned back and down throughout the entire set.

Pro tips

• Focus on 'squeezing' your pinky fingers toward your shoulders at the top of the rep to maximize the peak contraction of the long head.
• Maintain a slight forward lean of the torso (about 5 degrees) to increase the range of motion and tension at the bottom of the curl.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction on every rep.
• Perform '1.5 reps' by curling all the way up, lowering halfway down, curling back to the top, and then lowering fully.

Frequently asked

What muscles does the barbell standing close-grip curl work?

The barbell standing close-grip curl primarily targets the biceps.

What equipment do you need for the barbell standing close-grip curl?

The barbell standing close-grip curl uses barbell.

Is the barbell standing close-grip curl good for beginners?

Yes. The barbell standing close-grip curl is a beginner-friendly movement and a strong foundation to build on.

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