Close Grip Standing Barbell Curl Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Isolation
  • Pull
  • Beginner
  • None
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Biceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Using a close grip on the barbell curl works the outer parts of the biceps more. Grasp a straight bar with an underhand grip (palms facing up). Your hands should be about 6-8 inches apart.
  2. Stand straight up, with your feet firmly on the floor at around shoulder width apart. You may find it more comfortable to take one foot back.
  3. Keeping your body completely still and eyes facing forwards, slowly curl the bar up as far as possible.
  4. Squeeze your biceps at the top of the movement, and then slowly lower the weight back down.
  5. Repeat for desired reps.

​Close Grip Curl Tips:

  1. Do not swing your body back as you move the weight up- this is cheating! Your body should remain straight throughout the set.
  2. Squeeze your biceps hard at the top of the movement.
  3. Keep your elbows tucked in at the sides, and don't allow them to come forward when curling the weight up.

1 Comment+ Post Comment

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Posted Fri, 10/18/2013 - 11:23
Sa'ed Alabsi

This exercise is one of the oldest and most powerful exercises for a biceps muscle and this site explains the exercise in a very distinctive way ..I do bodybuilding 6 years ago and I am from one of the followers and lovers of this site ..i have a blog for natural bodybuilding exercises and tips.. and i'm explaning the exercises in a different easy way..