Dumbbell Close Grip Curl
Perform the Dumbbell Close Grip Curl to isolate and build peak bicep strength and definition.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Close Grip Curl
Dumbbell Seated Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Dumbbell Seated Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Alternate Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Description
A variation of the traditional curl that targets the biceps and forearms by curling the dumbbells with a closer grip.
Save Dumbbell Close Grip Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Close Grip Curl
- 01Setup
Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a supinated (palms facing forward) grip.
- 02Setup
Bring your hands closer together so the dumbbells are almost touching in front of your thighs, keeping your elbows tucked tightly against your torso.
- 03
Exhale and slowly curl the dumbbells upwards towards your chest, ensuring only your forearms move while your elbows remain stationary.
- 04
Contract your biceps fully at the top of the movement, aiming for the dumbbells to reach shoulder height without shrugging or using momentum.
- 05
Inhale and slowly lower the dumbbells back to the starting position, maintaining control through the eccentric phase until your arms are fully extended.
Tips
- Keep your elbows pinned to your sides throughout the entire movement to maximize bicep isolation and prevent other muscle groups from assisting.
- Focus on a slow, controlled descent (eccentric phase) of 2-3 seconds to increase time under tension and enhance muscle growth.
- Briefly pause and consciously squeeze your biceps at the peak of the curl to ensure a complete and strong muscle contraction.
- Avoid rocking your torso or using momentum to lift the weights; if you find yourself doing this, reduce the weight to maintain strict form.
Common mistakes
- Swinging the dumbbells up by rocking your body reduces bicep activation; fix this by lowering the weight and focusing on strict form with elbows tucked.
- Allowing your elbows to flare out shifts tension away from the biceps; keep your elbows pinned to your torso throughout the entire movement.
- Not fully extending your arms at the bottom limits muscle engagement; ensure a full stretch at the bottom and a strong bicep squeeze at the peak.
In the Ellim app, Dumbbell Close Grip Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell close grip curl?
Get Ellim — FreeQuestions
What muscles does Dumbbell Close Grip Curl work?
Dumbbell Close Grip Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Dumbbell Close Grip Curl good for beginners?
Dumbbell 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 Dumbbell Close Grip Curl?
You need Dumbbell to perform Dumbbell 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 Dumbbell Close Grip Curl?
Keep your elbows pinned to your sides throughout the entire movement to maximize bicep isolation and prevent other muscle groups from assisting. Focus on a slow, controlled descent (eccentric phase) of 2-3 seconds to increase time under tension and enhance muscle growth. Briefly pause and consciously squeeze your biceps at the peak of the curl to ensure a complete and strong muscle contraction. Avoid rocking your torso or using momentum to lift the weights; if you find yourself doing this, reduce the weight to maintain strict form.
What are common mistakes when doing Dumbbell Close Grip Curl?
Swinging the dumbbells up by rocking your body reduces bicep activation; fix this by lowering the weight and focusing on strict form with elbows tucked. Allowing your elbows to flare out shifts tension away from the biceps; keep your elbows pinned to your torso throughout the entire movement. Not fully extending your arms at the bottom limits muscle engagement; ensure a full stretch at the bottom and a strong bicep squeeze at the peak.
Related exercises
Dumbbell Standing Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Seated Inner Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Seated Biceps Curl (on stability ball)
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Dumbbell Close Grip Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store