Arms / Beginner / Isolation (single joint)

Close-Grip Barbell Curl

A standing barbell curl with a narrow grip that emphasizes the outer (long) head of the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Barbell

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand holding a barbell underhand with your hands closer than shoulder width.
2. Keep your elbows at your sides and curl the bar toward your chest.
3. Squeeze the biceps at the top.
4. Lower the bar slowly to full extension.

Tips

• Avoid swinging the torso.
• Keep elbows tucked in.

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