Dumbbell Close Grip Curl

A bicep curl variation that emphasizes the outer (long) head of the biceps. Keeping the dumbbells close together shifts the load for better peak development.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Shoulders

Setup

Stand with dumbbells held close together in front of your thighs. Use a supinated grip and keep your shoulders retracted.

Instructions

1. Curl the weights together toward your upper chest.
2. Maintain a tight elbow position against your ribs.
3. Squeeze the biceps at the top.
4. Lower with control.
5. Keep the core engaged.

Common Mistakes

1. Flaring the elbows.
2. Shrugging the shoulders.
3. Using momentum to lift.

Alternative Exercises

Zottman Curl

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Standing One Arm Concentration Curl

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Standing Biceps Curl

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