Barbell Standing Close Grip Curl

A bicep curl variation that emphasizes the outer (long) head of the biceps. The narrow grip helps build the bicep "peak" and overall arm thickness.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Barbell
Barbell
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Stand with feet hip-width apart. Hold a barbell with a supinated grip, hands positioned narrower than shoulder-width. Tuck your elbows into your ribs.

Instructions

1. Curl the bar toward your shoulders in a smooth arc.
2. Squeeze the biceps hard at the top.
3. Lower the weight slowly to full extension.
4. Maintain a stationary torso.
5. Keep your wrists in a neutral position.

Common Mistakes

1. Swinging the weight.
2. Flaring the elbows out.
3. Shrugging the shoulders toward the ears.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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