Close-Grip Barbell Curl
A standing barbell curl with the hands a few inches apart. The narrow grip shifts emphasis toward the outer (long) head of the biceps.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell with an underhand grip, hands a few inches apart, arms straight and elbows at your sides.
Brace and keep the elbows still.
Curl the bar up in an arc until the forearms meet the biceps.
Squeeze at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbows tucked
No hip drive
Wrists straight
Common mistakes
Swinging the torso
Letting the elbows flare out
Bending the wrists back under the bar
Safety notes
The narrow grip can strain the wrists; use an EZ bar if a straight bar hurts.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.