Biceps exercise · barbell
Barbell Standing Close Grip Curl
The barbell standing close grip curl is a barbell exercise that targets the biceps, with the forearms assisting.
How to do the barbell standing close grip curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to bring the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every barbell exercise.
