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Close-Grip Barbell Curl
PullIsolationBarbellBeginner
Muscles worked
Front
BicepsForearms
Instructions
- 1Hold a barbell with both hands, palms up and a few inches apart.
- 2Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- 3Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- 4Slowly go back down to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Close-Grip Barbell Curl
The close-grip barbell curl brings the hands closer together toward the center of the bar, slightly emphasizing the inner portion of the biceps compared to the standard shoulder-width grip. It's a simple variant for varying the usual curl stimulus without changing equipment, remaining accessible to all levels.
check_circleBenefits
- check_circleSlightly emphasizes the inner portion of the biceps
- check_circleSimple variant with no equipment change
- check_circleGood complement to the classic barbell curl
lightbulbExecution tips
- lightbulbKeep the elbows fixed near the torso throughout
- lightbulbDon't swing the torso to help the lift
- lightbulbSqueeze the biceps hard for a second at the top
warningCommon mistakes
- warningSwinging the torso to cheat the lift
- warningElbows drifting forward during the movement
- warningRange too short at the top or bottom
helpFrequently asked questions
What's the difference from the classic barbell curl?expand_more
The close grip shifts the focus slightly toward the inner biceps, but the difference stays moderate.
Can I lift as heavy as with the standard grip?expand_more
Generally a bit less; the close grip slightly limits lifting strength.
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