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Exercise guide
Close-Grip Barbell Curl
A standing barbell curl with a narrow grip, biasing the long head of the biceps and the brachialis.
What this exercise works
- Muscles
- biceps brachii · brachialis · brachioradialis
- Goals
- hypertrophy
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a barbell with an underhand grip, hands closer than shoulder-width apart.
- Start with the bar at the thighs, arms extended, elbows tucked to the sides.
- Curl the bar up to the shoulders by flexing the elbows.
- Squeeze the biceps at the top, then lower under control.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Keep the elbows pinned to the sides — do not let them drift forward.
- If the narrow grip bothers your wrists, use an EZ-bar.