# Close-Grip Barbell Curl

URL: https://heatsy.app/ex/close-grip-barbell-curl

Also known as: Narrow-Grip Barbell Curl, Close-Grip EZ-Bar Curl, Close Barbell Curl, EZ-Bar Close Curl, Close-Grip BB 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](https://heatsy.app/ex/barbell-curl)
- [Hammer Curl](https://heatsy.app/ex/hammer-curl)