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All exercises

Barbell standing close grip curl

Beginner

Barbell standing close grip curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
  2. 2Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. 3Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale as you slowly begin to bring the barbell back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Ez barbell close-grip curlEZ bar
  • Ez barbell close grip preacher curlEZ bar
  • Ez-barbell standing wide grip biceps curlEZ bar
  • Barbell standing reverse grip curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Barbell drag curlBarbell
  • Barbell lying preacher curlBarbell
  • Barbell prone incline curlBarbell
  • Barbell reverse preacher curlBarbell
Logged today · 90 seconds restBarbell standing close grip curl

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