fbpx
• 4-MINUTE READ

Close Grip Standing Barbell Curl Video Exercise Guide

Trainest Icon
By Trainest Team

Exercise Profile

Target Icon
Target Muscle
Type Icon
Exercise Type
Level Icon
Experience Level
Equipment Required:
Secondary Muscles:

Close Grip Standing Barbell Curl Overview

The Close Grip Standing Barbell Curl is a variation of the traditional curl that focuses on the inner portion of the biceps while also engaging the forearms. As the barbell is lifted toward the chest, the close grip activates the biceps and works the brachioradialis as well, enhancing overall arm development.

The Close Grip Standing Barbell Curl is a versatile exercise suitable for all fitness levels. For beginners, it provides an excellent introduction to bicep training, allowing them to focus on proper form and muscle engagement with lighter weights. This emphasis on mastering techniques is essential for building a solid foundation in strength training.

Overall, this exercise contributes to aesthetic goals, such as increased arm size and definition, and is crucial in enhancing functional strength. Including the Close Grip Standing Barbell Curl in a training program can help attain a more balanced upper body, supporting long-term physique goals by promoting overall muscular symmetry.

Biceps

Close Grip Standing Barbell Curl Instructions

Close Grip Standing Barbell Curl Animated

Step 1: Take a hip-width stance while holding a barbell in front of your thighs. Use a supinated grip with your hands around six inches apart. Stay tall the whole time you perform the exercise.

Step 2: Keep a slight bend in your elbows at the bottom so the bar does not rest on your thighs. Your upper arms should always stay stationary and tucked into your torso throughout.

Step 3: Inhale and hold your breath. Then, curl the barbell by flexing your elbows, keeping your wrists straight. When the weight reaches your chest and your forearms contact your biceps, release your breath.

Step 4: Lower the barbell under control as you inhale, feeling the stretch and tension in your biceps, then stop just shy of full arm extension.

Trainest Workouts Banner
Trainest Logo (White)
Download now for free
Simplify your fitness journey with Trainest

Common Close Grip Standing Barbell Curl Variations

Exploring different variations of the Close Grip Standing Barbell Curl can enhance your bicep training by uniquely targeting the muscle group. Here are some common variations that can help maximize your results and keep your workout routine engaging.

EZ Bar Close Grip Curl
This variation uses an E-Z curl bar, which has a zigzag shape, providing a more wrist-friendly grip. EZ bar close grip curls put more emphasis on the inner head of the biceps.
Reverse Grip Standing Barbell Curl
The barbell is held with the palms down in this version. This targets the biceps and engages the forearms more, providing a different stimulus.
Close Grip Curl with Isometric Hold
This variation involves performing a close grip bicep curl and pausing at the top of the movement for a few seconds. By increasing the time under tension, this isometric hold improves muscle activation.
Incline Close Grip Barbell Curl
Performed on an incline bench. In this version, the underside of the biceps is highlighted by changing the exercise's angle. It can also help prevent cheating by stabilizing the body.
Close Grip Standing Dumbbell Curl
Targeting the inner biceps and forearms, the Close Grip Standing Dumbbell Curl is performed by grasping dumbbells with an underhand, close grip. This version is appropriate for all fitness levels since it reduces wrist strain while emphasizing bicep activation. Beginners can focus on form with lighter weights, while advanced lifters can increase intensity for better bicep development.

Close Grip Standing Barbell Curl Tips

  • Keep your upper arms stationary, preventing your elbows from moving forward or behind your torso.
  • To maintain biceps tension, keep the elbows slightly bent at the stretched position.
  • Use an EZ curl bar or dumbbell instead of a barbell if it hurts your forearms or wrists.

Close Grip Standing Barbell Curl Common Mistakes

  1. Using Too Much Weight: Too much weight can lead to bad form, making the exercise less effective and increasing the risk of injury.
  2. Swinging the Body: Allowing the torso to swing or using momentum to lift the barbell undermines the exercise’s effectiveness.
  3. Not Engaging the Core: Failure to activate the core can result in poor posture and greater strain on the lower back.

Frequently Asked Questions

Can close grip bicep curl be incorporated into any workout routine?
You may combine the Close Grip Barbell Curl with other bicep and tricep exercises to build stronger, more defined arms and enhance overall upper-body strength, targeting barbell curls muscles worked.

How do I progress with this exercise over time?
To progress with this exercise, gradually increase the weight you lift or the number of repetitions you perform with the current weight. You can also challenge your muscles further by adding extra sets or incorporating advanced techniques like drop sets or supersets.

Post your post-workout selfies in IG and tag @trainestapp, #trainest, or DM them to us to get a shoutout on Trainest Stories!

Follow for more updates.

Join the Beta launch
Trainest is now available! Download the app and be among the first to experience Trainest and simplify your fitness journey.
Now Available
iOS
|
Android
Scan to download the Trainest App
Download the Trainest App
Scan to Download