Close-Grip Standing Barbell Curl
How to do the Close-Grip Standing Barbell Curl
- 1
Hold a barbell with both hands, palms up and a few inches apart.
- 2
Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- 3
Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- 4
Slowly go back down to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
How to program the Close-Grip Standing Barbell Curl
Sets and reps
As an isolation movement, the Close-Grip Standing Barbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Close-Grip Standing Barbell Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Close-Grip Standing Barbell Curl work?
The Close-Grip Standing Barbell Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Close-Grip Standing Barbell Curl?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Close-Grip Standing Barbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
