LiftSetsLiftSets / Exercises / Close-Grip Standing Barbell Curl
Close-Grip Standing Barbell Curl
Works the biceps. Helped by the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
bicepsforearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Elbows pinned to your sides.
- Slow on the way down.
- No swinging from the hips.
How to do it
- Hold a barbell with both hands, palms up and a few inches apart.
- 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.
- 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.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Other exercises for the biceps
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Barbell Curl
- Barbell Curls Lying Against an Incline
- Cable Hammer Curls - Rope Attachment
- Cable Preacher Curl
- Close-Grip EZ Bar Curl
- Close-Grip EZ-Bar Curl with Band
Track it in LiftSets
Log Close-Grip Standing Barbell Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store