Close-Grip Standing Barbell Curl
How to do the Close-Grip Standing Barbell Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Barbell
How to do the Close-Grip Standing Barbell Curl
- 1
Hold a barbell with both hands, palms up and a few inches apart.
- 2
Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- 3
Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- 4
Slowly go back down to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Close-Grip Standing Barbell Curl set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
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