Barbell Curl (Close Grip)

Barbell Curl (Close Grip)

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Barbell Close Grip Curl is an isolation exercise that primarily targets the biceps brachii, especially the long head, and also activates the brachialis and brachioradialis to a lesser extent. It is a beginner-level movement that focuses on building peak bicep contraction and overall arm strength.

The defining characteristic of this curl is the narrower grip, which places more emphasis on the outer portion of the biceps. This can help develop the “peak” appearance many lifters aim for and reduce shoulder involvement compared to wider-grip curls.

The exercise is commonly performed using a straight barbell or EZ-bar. It’s a great addition to arm day routines and is easy to incorporate into supersets or hypertrophy-focused programs. Beginners can start with a lighter bar and focus on form before progressing to heavier weights.

Instructions

  1. Stand upright with your feet shoulder-width apart and hold a barbell in front of you using a close underhand grip (hands 6–8 inches apart).
  2. Keep your elbows close to your sides and your core braced.
  3. Begin curling the bar upward by contracting your biceps.
  4. Keep your upper arms stationary as you lift the bar to shoulder height.
  5. Pause briefly and squeeze your biceps at the top.
  6. Slowly lower the bar back to the starting position in a controlled motion.
  7. Repeat for the desired number of repetitions.

Common Mistakes

Gripping too narrowly

An excessively tight grip can strain the wrists and reduce range of motion.

Swinging the bar

Using momentum to lift the bar reduces bicep engagement and increases injury risk.

Elbows drifting forward

Letting the elbows move forward shifts focus away from the biceps and toward the shoulders.

Not controlling the descent

Lowering the bar too quickly wastes the eccentric phase and limits muscle growth.

Injuries

Barbell Close Grip Curl is a low to medium risk exercise if performed with proper form and manageable weight.

The close grip can put more strain on the wrists and forearms if flexibility or mobility is limited. To minimize this, warm up properly and avoid locking your wrists in an overly extended position during the curl.

Overloading the bar or swinging the weight can place unnecessary stress on the elbow joints and lower back. Focus on strict form, and avoid using momentum or leaning back during the lift.

Frequently Asked Questions

Q: Can I use an EZ-bar instead of a straight bar?

Yes, an EZ-bar close grip curl is often more wrist-friendly and just as effective.

Q: What grip width should I use?

A grip slightly narrower than shoulder width - about 6-8 inches apart - is ideal for targeting the bicep peak.

Q: Should I go heavy on this exercise?

Moderate weight with controlled form works best; avoid going too heavy to maintain strict technique.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.