BicepsBeginner

Close-Grip Standing Barbell Curl

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary BicepsSupporting Forearms

Movement instructions

1
Hold a barbell with both hands, palms up and a few inches apart.
2
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.
3
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.
4
Slowly go back down to the starting position as you inhale.
5
Repeat for the recommended amount of repetitions.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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