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Close-Grip Barbell Curl 6s · no sound

Close-Grip Barbell Curl

Standing barbell curl with the hands set inside shoulder width, shifting emphasis toward the outer biceps.

Primary muscle
Biceps
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Load a straight barbell and stand with your feet about hip width apart.
  2. Take an underhand grip with your hands inside shoulder width.
  3. Stand tall with the bar at arms length and your elbows at your sides.
  4. Brace your abs and curl the bar toward your shoulders.
  5. Squeeze the biceps at the top without letting the elbows travel forward.
  6. Lower under control, stopping just short of a locked elbow, then repeat.

Common mistakes

  • Swinging the hips to start the bar moving, which takes load off the biceps.
  • Letting the elbows drift back behind the torso, which shortens the working range.
  • Gripping so narrow that the wrists ache, which limits load before the biceps are trained.
  • Dropping the bar quickly, which skips the eccentric where much of the stimulus sits.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine

Similar exercises

Barbell Curl Intermediate Barbell Curl Biceps Barbell Barbell Drag Curl Intermediate Barbell Drag Curl Biceps Barbell EZ Bar Preacher Curl Beginner EZ Bar Preacher Curl Biceps Barbell EZ Bar Reverse Preacher Curl Beginner EZ Bar Reverse Preacher Curl Biceps Barbell Wide-Grip Barbell Curl Beginner Wide-Grip Barbell Curl Biceps Barbell

Good to know

What muscles does the Close-Grip Barbell Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Close-Grip Barbell Curl?
It uses a barbell. Without it, the Alternate Hammer Curl and the Backpack Curls train the same muscles the same way.
Is the Close-Grip Barbell Curl good for beginners?
GymVim rates it beginner.

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