Barbell Standing Close-Grip Curl
The Barbell Standing Close-Grip Curl is an effective exercise for strengthening and building the biceps. The close grip challenges your muscles in a unique way, which may contribute to better muscle definition and growth.
Execution
-
1
Stand upright with your feet shoulder-width apart and grasp the barbell with an underhand grip, with your hands closer together than in a standard biceps curl.
-
2
Keep your elbows close to your body and your back straight.
-
3
Inhale and curl the barbell upward toward your shoulders. Make sure that only your forearms move.
-
4
Hold the top position briefly and contract your biceps firmly.
-
5
Exhale and slowly lower the barbell back to the starting position.
Benefits
- Improves biceps definition and size.
- Strengthens grip and forearm muscles.
- May help improve overall arm strength.
Common Mistakes
- ! Using too much weight, causing technique to deteriorate.
- ! Moving the elbows forward or backward during the exercise.
- ! Not fully extending or flexing during the curl.
Primary Muscles
This exercise primarily targets the biceps brachii, but the brachialis and brachioradialis muscles are also trained. The forearm muscles and grip strength are also improved.
Possible Alternatives
- If the barbell is too heavy, you can use dumbbells for a similar exercise.
- Try varying the grip width to train different parts of the biceps.
- Use an EZ curl bar to reduce pressure on the wrists.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
