Barbell Standing Close Grip Curl

Barbell Standing Close Grip Curl

The Barbell Standing Close Grip Curl is a fantastic exercise that primarily targets the biceps. As the name suggests, it involves using a barbell with a narrow grip to perform a curling motion. This exercise helps to build strength and definition in the biceps, contributing to a well-rounded upper body. By using a close grip on the barbell, you place a greater emphasis on the inner portion of the biceps, resulting in a more intense workout for those muscles. This exercise is also beneficial for improving grip strength and forearm development, as these muscles are engaged throughout the movement as well. In addition to its localized benefits, the Barbell Standing Close Grip Curl also engages various muscles in the upper body as stabilizers. This includes the muscles in the shoulders, upper back, and core. By engaging these muscles, the exercise offers a more comprehensive workout while supporting proper posture and stability. To maximize the effectiveness of the Barbell Standing Close Grip Curl, it is important to maintain proper form and technique throughout the movement. It is crucial to avoid swinging the barbell or using momentum to lift the weight. Instead, focus on a controlled and deliberate movement, ensuring that the tension remains primarily on the biceps. If you're looking to add size and definition to your biceps, the Barbell Standing Close Grip Curl is a great exercise to incorporate into your workout routine. Whether you're a beginner or an experienced lifter, adapting the weight and repetitions to your fitness level will allow you to progressively challenge yourself and see impressive gains over time.


  • Stand with your feet shoulder-width apart and grasp a barbell with a close grip, palms facing forward.
  • Keep your elbows close to your sides and extend your arms fully, allowing the barbell to hang at arm's length in front of your thighs.
  • While keeping your upper arms stationary, curl the barbell upwards by contracting your biceps. Continue the movement until the barbell is at shoulder level.
  • At the top of the movement, squeeze your biceps and hold for a moment.
  • Slowly lower the barbell back to the starting position, fully extending your arms.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement
  • Increase the weight gradually to challenge your muscles
  • Engage your core for stability and support
  • Breathe in during the eccentric phase and breathe out during the concentric phase
  • Keep your elbows close to your body and avoid swinging them
  • Control the barbell on both the way up and down for maximum effectiveness
  • Perform the exercise in a slow and controlled manner
  • Include a variety of grip positions, such as supinated or pronated, to target different muscles
  • Mix up your training routine by incorporating different variations of curls for overall arm development
  • Ensure that your wrists are in a neutral position to avoid any unnecessary strain


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