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Exercise library · Arms

Close-Grip Barbell Curl.

Barbell curl with a narrow grip that biases the long head of the biceps.

BeginnerBarbell
Close-Grip Barbell Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Brachialis
The play-by-play

How to do it.

  1. Step 01

    Grip the barbell narrower than shoulder width

  2. Step 02

    Stand tall with the bar at the thighs

  3. Step 03

    Keep the elbows pinned at the sides

  4. Step 04

    Curl the bar up to the shoulders

  5. Step 05

    Squeeze at the top

  6. 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