Close-Grip Standing Barbell Curl
Close-Grip Standing Barbell Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Barbell grip
Grasp the straight bar narrower than shoulder-width with palms facing up.
- Hand comfort
Choose a narrow spacing that does not force your wrists inward and wrap your thumbs around the bar.
- Stance
Plant your feet at a balanced width and stand upright.
- Upper arms
Fix your elbows at your sides and relax your shoulders.
- Curl
Exhale and lift the bar toward your upper torso in a semicircular path.
- Top pause
Pause briefly as your forearms approach without raising your elbows forward.
- Return
Slowly lower the bar to a comfortable extended-arm position.
Key technique points
- Limit grip narrowness to a comfortable width.
- Use a symmetrical underhand grip.
- Keep your elbows beside your torso.
- Do not raise your shoulders.
- Do not generate momentum from your lower back.
- Do not bounce off your thighs on the descent.
Common mistakes
Excessively close hands
Do not touch your hands together and bend your wrists sideways; use a comfortable close grip with thumbs wrapped.
Throwing the torso backward
Do not move your chest backward to lift the bar; complete the movement through elbow flexion.
Moving the elbows forward
Do not raise your upper arms to touch the bar to your shoulders; keep the chosen upper-arm position fixed.
Curling the wrists
Do not curl the bar into your palms to increase top-end height; keep your hands aligned with your forearms.
Finishing with a shrug
Do not squeeze your neck between your shoulders at peak contraction; stop with your shoulders relaxed.
Releasing the bottom range
Do not throw the bar down and snap your elbows straight; brake the final extension with control.
Frequently asked questions
Close-Grip Standing Barbell Curl: why is “Excessively close hands” a mistake?
Do not touch your hands together and bend your wrists sideways; use a comfortable close grip with thumbs wrapped.
Close-Grip Standing Barbell Curl: why is “Throwing the torso backward” a mistake?
Do not move your chest backward to lift the bar; complete the movement through elbow flexion.
Close-Grip Standing Barbell Curl: why is “Moving the elbows forward” a mistake?
Do not raise your upper arms to touch the bar to your shoulders; keep the chosen upper-arm position fixed.
Close-Grip Standing Barbell Curl: why is “Curling the wrists” a mistake?
Do not curl the bar into your palms to increase top-end height; keep your hands aligned with your forearms.
Close-Grip Standing Barbell Curl: why is “Finishing with a shrug” a mistake?
Do not squeeze your neck between your shoulders at peak contraction; stop with your shoulders relaxed.
Close-Grip Standing Barbell Curl: why is “Releasing the bottom range” a mistake?
Do not throw the bar down and snap your elbows straight; brake the final extension with control.
What should I focus on when doing Close-Grip Standing Barbell Curl?
Limit grip narrowness to a comfortable width. Use a symmetrical underhand grip. Keep your elbows beside your torso. Do not raise your shoulders. Do not generate momentum from your lower back. Do not bounce off your thighs on the descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.