Close-Grip Standing Barbell Curl
Works the biceps.
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Barbell Curl Barbell
- Barbell Curls Lying Against An Incline Barbell
- Close-Grip EZ Bar Curl Barbell
- Drag Curl Barbell
- Lying High Bench Barbell Curl Barbell
- Preacher Curl Barbell
- Reverse Barbell Curl Barbell
- Seated Close-Grip Concentration Barbell Curl Barbell