Strength Training · Bodybuilding
Close-Grip Barbell Curl
The close-grip barbell curl trains your biceps with a palms-up grip slightly narrower than shoulder width. You bend your elbows to lift the bar while keeping your upper arms mostly still.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Grasp the bar with your palms facing up, hands slightly narrower than shoulder width.
- Stand with your feet about hip-width apart.
- Position the bar in front of your thighs with your arms extended comfortably.
- Curl the bar toward your shoulders by bending your elbows.
- Lower the bar under control until your elbows return to comfortable extension.
Form cues
- Keep your wrists in line with forearms.
- Brace your belly.
- Keep your shoulders relaxed.
Common mistakes
- Swinging your torsoUse a lighter weight so you can lift without rocking backward or driving through your hips.
- Driving your elbows forwardStop the upward movement before your elbows need to leave your sides to lift the bar higher.
- Gripping with hands touchingLeave enough space between your hands for a comfortable grip rather than making it as narrow as possible.
Safety
A narrow, palms-up grip on a straight bar can irritate your wrists or elbows if forced. Excessive weight or a sudden drop during lowering can strain the elbow flexors.
- Start with a light warm-up set before adding working weight.
- Stop the set if you feel sharp pain in your wrists or elbows.
- Set the bar down before fatigue makes your grip unreliable.
If the straight-bar grip remains uncomfortable, try an EZ-bar curl; seek advice from a physiotherapist if wrist or elbow pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Short Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Finish each set with enough strength left for about two more controlled reps.