Bar Close Grip Biceps Curl

Target your biceps' short head with the Bar Close Grip Biceps Curl. This effective exercise builds peak bicep definition and strength through a narrow,

IntermediateUpper Arms Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Bar Close Grip Biceps Curl

Isolation

Bar Biceps Curl

Upper Arms · Body weight

Intermediate

Isolation

Barbell Standing Wide-Grip Biceps Curl

Upper Arms · Barbell

Intermediate

Isolation

EZ Barbell Close grip Curl

Upper Arms · EZ Barbell

Intermediate

Isolation

EZ Bar Seated Close Grip Concentration Curl

Upper Arms · Brachialis · EZ Barbell

Intermediate

Description

A bicep curl variation where you grip the bar with your hands closer together to emphasize the outer head of the biceps.

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How to do Bar Close Grip Biceps Curl

01
Setup
Load a barbell and stand with your feet hip-width apart, knees slightly bent, and a neutral spine.
02
Setup
Grip the barbell with an underhand (supinated) grip, hands 6-8 inches apart, ensuring your hands are directly under your shoulders. Let the bar hang at arm's length, fully extending your elbows.
03
Keeping your elbows tucked close to your sides, exhale as you curl the barbell upwards towards your chest, squeezing your biceps at the top of the movement.
04
Hold briefly at the peak contraction, ensuring your upper arms remain stationary and only your forearms are moving.
05
Inhale as you slowly lower the barbell back to the starting position with control, fully extending your arms to achieve a complete stretch in the biceps.

Tips

Maintain strict form by keeping your elbows fixed to your sides throughout the movement to effectively isolate the biceps and emphasize the short head.
Control the eccentric (lowering) phase for 2-3 seconds; this maximizes time under tension and promotes greater muscle growth.
Focus on squeezing your biceps at the top of the curl, imagining you are trying to touch your forearms to your biceps.
Keep your core engaged to prevent your lower back from arching excessively, which helps stabilize your torso.

Common mistakes

Swinging the weight indicates the load is too heavy; reduce the weight and focus on a slow, controlled curl without using momentum from your back or shoulders.
Flaring elbows out to the sides reduces bicep isolation; keep your elbows pinned close to your torso to maximize tension on the target muscles.
Not fully extending the arms at the bottom limits range of motion; allow your arms to straighten completely to get a full stretch and activation of the biceps.

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Questions

Is Bar Close Grip Biceps Curl good for beginners?

Bar Close Grip Biceps Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bar Close Grip Biceps Curl?

You need Body weight to perform Bar Close Grip Biceps Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bar Close Grip Biceps Curl?

Maintain strict form by keeping your elbows fixed to your sides throughout the movement to effectively isolate the biceps and emphasize the short head. Control the eccentric (lowering) phase for 2-3 seconds; this maximizes time under tension and promotes greater muscle growth. Focus on squeezing your biceps at the top of the curl, imagining you are trying to touch your forearms to your biceps. Keep your core engaged to prevent your lower back from arching excessively, which helps stabilize your torso.

What are common mistakes when doing Bar Close Grip Biceps Curl?

Swinging the weight indicates the load is too heavy; reduce the weight and focus on a slow, controlled curl without using momentum from your back or shoulders. Flaring elbows out to the sides reduces bicep isolation; keep your elbows pinned close to your torso to maximize tension on the target muscles. Not fully extending the arms at the bottom limits range of motion; allow your arms to straighten completely to get a full stretch and activation of the biceps.