Close-Grip Standing Barbell Curl
The Close-Grip Standing Barbell Curl is a beginner barbell exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentBarbell
LevelBeginner
How to do the Close-Grip Standing Barbell Curl
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.