Barbell Standing Close Grip Curl

Also known as: standing barbell close grip curl

Intermediate

Biceps

Barbell

The point of Barbell Standing Close Grip Curl is strength you can feel outside the gym; heavy bilateral barbell loading is how it gets there.

How to do 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.

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Barbell Standing Close Grip Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Standing Close Grip Curl Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Barbell Standing Close Grip Curl

Easier progression

Concentration Curl

Harder progression

Dumbbell Prone Incline Hammer Curl

Swap Barbell Standing Close Grip Curl For

Cable Seated Curl

Ez-bar Biceps Curl (with Arm Blaster)

Dumbbell Bicep Curl On Exercise Ball With Leg Raised

Barbell Standing Close Grip Curl — Frequently Asked Questions

How do you 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Standing Close Grip Curl work?

The Barbell Standing Close Grip Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Standing Close Grip Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Standing Close Grip Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Standing Close Grip Curl?

Try the Cable Seated Curl, Ez-bar Biceps Curl (with Arm Blaster) or the Dumbbell Bicep Curl On Exercise Ball With Leg Raised. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Standing Close Grip Curl the same as the standing barbell close grip curl?

Yes. The Barbell Standing Close Grip Curl is also commonly called the standing barbell close grip curl. Different gyms and training programs label it differently, but "standing barbell close grip curl" refer to this same movement.