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Close-Grip Standing Barbell Curl

A beginner strength exercise for the biceps, done with a barbell.

Close-Grip Standing Barbell Curl: starting positionClose-Grip Standing Barbell Curl: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Close-Grip Standing Barbell Curl

Questions

What muscles does the Close-Grip Standing Barbell Curl work?

Mainly the biceps, with the forearms helping.

Is the Close-Grip Standing Barbell Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Close-Grip Standing Barbell Curl?

Good alternatives that train the biceps: Barbell Curl, Barbell Curls Lying Against An Incline, Close-Grip EZ Bar Curl or Preacher Curl.

How many sets and reps of the Close-Grip Standing Barbell Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).