Barbell Standing Close Grip Curl
Targets biceps with a close grip barbell curl. Stand tall, keep elbows tucked, and lift the bar to shoulder height for maximum bicep engagement.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Standing Close Grip Curl
Barbell Prone Incline Curl
Upper Arms · Brachialis · Barbell
Barbell Curl
Upper Arms · Biceps Brachii · Barbell
Barbell Standing Concentration Curl
Upper Arms · Brachialis · Barbell
EZ-Barbell Standing Wide Grip Biceps Curl
Upper Arms · Biceps Brachii · EZ Barbell
Description
An exercise that targets the biceps by curling a barbell with a close grip while standing.
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How to do Barbell Standing Close Grip Curl
- 01Setup
Stand tall with feet hip-width apart, chest up, and shoulders back. Grab a barbell with a supinated (palms up) grip, slightly narrower than shoulder-width.
- 02Setup
Hold the barbell at arm's length, resting against your thighs, with a slight bend in your elbows to avoid hyperextension. Brace your core.
- 03
Keeping your elbows tucked close to your sides and stationary, exhale as you curl the barbell upwards towards your shoulders, contracting your biceps.
- 04
Continue curling until your biceps are fully contracted and the bar is roughly at shoulder height, ensuring only your forearms move.
- 05
Inhale as you slowly lower the barbell back down to the starting position, controlling the movement and fully extending your arms without locking your elbows.
Tips
- Keep your elbows pinned to your sides throughout the movement to isolate the biceps effectively and prevent unwanted shoulder involvement.
- Focus on a slow, controlled eccentric (lowering) phase, taking 2-3 seconds to descend the weight, to maximize muscle time under tension.
- Ensure you achieve full elbow extension at the bottom and a strong bicep contraction at the top for optimal muscle activation and range of motion.
- Resist the urge to swing the weight or use your lower back to lift the bar; maintain a strict form using only your biceps to move the weight.
Common mistakes
- Using too much momentum by swinging the barbell up reduces bicep activation; reduce the weight and focus on a strict, controlled curl.
- Flaring elbows out or letting them move forward shifts tension away from the biceps; keep them pinned to your sides to maximize isolation.
- Not fully extending at the bottom shortens the range of motion and limits bicep stretch; ensure a full, controlled extension without locking the elbows.
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Get Ellim — FreeQuestions
What muscles does Barbell Standing Close Grip Curl work?
Barbell Standing Close Grip Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Barbell Standing Close Grip Curl good for beginners?
Barbell Standing Close Grip 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 Barbell Standing Close Grip Curl?
You need Barbell to perform Barbell Standing Close Grip 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 Barbell Standing Close Grip Curl?
Keep your elbows pinned to your sides throughout the movement to isolate the biceps effectively and prevent unwanted shoulder involvement. Focus on a slow, controlled eccentric (lowering) phase, taking 2-3 seconds to descend the weight, to maximize muscle time under tension. Ensure you achieve full elbow extension at the bottom and a strong bicep contraction at the top for optimal muscle activation and range of motion. Resist the urge to swing the weight or use your lower back to lift the bar; maintain a strict form using only your biceps to move the weight.
What are common mistakes when doing Barbell Standing Close Grip Curl?
Using too much momentum by swinging the barbell up reduces bicep activation; reduce the weight and focus on a strict, controlled curl. Flaring elbows out or letting them move forward shifts tension away from the biceps; keep them pinned to your sides to maximize isolation. Not fully extending at the bottom shortens the range of motion and limits bicep stretch; ensure a full, controlled extension without locking the elbows.
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Free · iPhone only · Available on the App Store