Close-Grip Standing Barbell Curl

How to do the Close-Grip Standing Barbell Curl

1. Hold a barbell with both hands, palms up and a few inches apart.
2. Stand 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.
3. Curl 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.
4. Slowly go back down to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Harder than the Close-Grip Standing Barbell Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Standing One-Arm Cable Curl intermediate · Cable Machine

Superset the Close-Grip Standing Barbell Curl with

Opposing triceps work — alternate sets without extra rest.

Decline EZ Bar Triceps Extension triceps Standing Overhead Barbell Triceps Extension triceps Close-Grip Barbell Bench Press triceps JM Press triceps

Common questions

What muscles does the Close-Grip Standing Barbell Curl work?

The Close-Grip Standing Barbell Curl primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Close-Grip Standing Barbell Curl?

A Barbell. Without a barbell, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Close-Grip Standing Barbell Curl suitable for beginners?

Yes, the Close-Grip Standing Barbell Curl is rated beginner. High Cable Curls, Drag Curl, and Standing One-Arm Cable Curl are the progressions from here.

Where should the Close-Grip Standing Barbell Curl go in a workout?

Late — the Close-Grip Standing Barbell Curl is isolation work, so it follows your compounds. Supersetting it with Decline EZ Bar Triceps Extension and Standing Overhead Barbell Triceps Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell