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Instructions
- Stand upright holding a straight barbell with an underhand grip, hands placed about 6–10 inches (15–25 cm) apart.
- Keep elbows close to the torso and arms fully extended.
- Curl the bar upward by contracting your biceps, without moving your upper arms.
- Pause briefly at the top of the movement.
- Slowly lower the bar back to the starting position in a controlled motion.
Technical Tips
- Avoid swinging the torso to lift the weight.
- Keep wrists straight and stable throughout the motion.
- Do not lock the elbows at the bottom of the movement.
- Maintain a shoulder-width stance and engage the core for stability.
Breathing Tips
- Inhale while lowering the barbell.
- Exhale forcefully as you curl the bar up.
Medical restrictions
- Elbow tendonitis
- Wrist instability or injuries
- Shoulder impingement syndrome
- Lower back pain if posture is compromised
Description
The close-grip barbell curl is a classic strength training exercise designed to target the biceps using a narrow hand placement on a straight barbell. This variation emphasizes the short head of the biceps, enhancing the muscle's peak and overall density. The tighter grip also increases forearm and grip engagement, making it effective for improving arm strength and aesthetics. Ideal for beginners and advanced lifters alike, this movement can be integrated into any upper body or arm-focused training routine. With its simple setup and strong hypertrophy potential, the close-grip barbell curl is a staple in bodybuilding and fitness programs aimed at maximizing arm development. When performed with proper technique and controlled motion, it contributes significantly to muscle isolation and strength improvement without overloading the joints.