Exercise library · Arms
Close-Grip Barbell Curl.
Barbell curl with a narrow grip that biases the long head of the biceps.
Also known as: Narrow Grip Curl
BeginnerBarbell
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Grip the barbell narrower than shoulder width
- Step 02
Stand tall with the bar at the thighs
- Step 03
Keep the elbows pinned at the sides
- Step 04
Curl the bar up to the shoulders
- Step 05
Squeeze at the top
- Step 06
Lower under control
What separates good from great
Pro cues.
The narrow grip targets the outer biceps
Keep the wrists straight
Do not swing the bar
Common questions
Questions, answered.
- What is the Close-Grip Barbell Curl?
- Barbell curl with a narrow grip that biases the long head of the biceps.
- What muscles does the Close-Grip Barbell Curl work?
- The Close-Grip Barbell Curl primarily works your biceps. It also recruits your brachialis as secondary movers.
- What equipment do I need for the Close-Grip Barbell Curl?
- You need a barbell to perform the Close-Grip Barbell Curl.
- How many sets and reps should I do for the Close-Grip Barbell Curl?
- A typical prescription for the Close-Grip Barbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Close-Grip Barbell Curl good for beginners?
- Yes. The Close-Grip Barbell Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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