Smart Workout Diary

Barbell Curl Close Grip

The close-grip barbell curl is a standing elbow-flexion exercise performed with the hands positioned closer together on a barbell. It primarily trains the biceps, with the forearms assisting in gripping and controlling the bar. It supports arm-strength and muscle-building goals when performed with controlled technique.

Demonstration

Barbell Curl Close Grip — demonstration 1
Barbell Curl Close Grip — demonstration 2

Instructions

  1. Set up: Stand tall with your feet about hip-width apart and hold a barbell with an underhand grip, placing your hands closer than shoulder width.
  2. Brace: Let the bar rest in front of your thighs, keep your chest lifted, and brace your abdomen. Keep your elbows close to your sides.
  3. Curl: Exhale and bend your elbows to raise the bar toward the front of your shoulders. Keep your upper arms still and avoid leaning back.
  4. Lower: Inhale and lower the bar slowly until your elbows are fully extended or nearly extended, without forcing the joint.
  5. Repeat: Perform controlled repetitions. Use a load that allows your torso and wrists to remain stable throughout the set.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: Let the elbows hinge rather than allowing them to drift forward or flare outward.
  2. Avoid momentum: Do not swing the bar or arch the lower back to lift the weight; reduce the load if this occurs.
  3. Control the descent: Lower the bar deliberately instead of dropping it, and keep the wrists neutral rather than bent back.
Exercise library