Close-Grip Barbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Barbell or EZ Bar

Technique

1. Stand tall and take an underhand grip with your hands a few inches inside shoulder width.
2. Let the bar hang at arm's length against your thighs, elbows at your sides.
3. Curl the bar toward your upper chest, keeping the upper arms still.
4. Pause briefly at the top, then lower to straight arms under control.

Cues

• Keep the wrists straight, not curled back.
• Elbows stay by your ribs the whole set.

Common mistakes

• Gripping so narrow that the wrists bend and ache.
• Rocking the hips forward to start the bar moving.
• Cutting the lowering phase short.

Alternatives

• Barbell Curl
• Hammer Curl