Close Grip Barbell Curl: How-to, Tips & More
The Close Grip Barbell Curl is a beginner isolation exercise for your biceps. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Close Grip Barbell Curl
- Stand tall and hold the barbell with an underhand grip, hands closer than shoulder width.
- Curl the bar up to your chest, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Close Grip Barbell Curl tips
- A close grip shifts the work toward the outer biceps.
- Do not lean back to finish the rep.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Isolation
Close Grip Barbell Curl alternatives
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Drag Curl
Barbell
Frequently asked questions
What muscles does the Close Grip Barbell Curl work?
The Close Grip Barbell Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Close Grip Barbell Curl good for beginners?
Yes. The Close Grip Barbell Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Close Grip Barbell Curl?
You need barbell.
Add Close Grip Barbell Curl to your program
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