Close Grip Standing Barbell Curl: Video Tutorial & Exercise Guide
| Workout | Close Grip Standing Barbell Curl |
| Primary Muscle Group | Biceps |
| Secondary Muscle Group | Forearms |
| Equipment Required | Barbell |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Close Grip Standing Barbell Curl: Video Tutorial & Exercise Guide
Secondary Muscles Group
Close Grip Standing Barbell Curl: Step-by-Step Guide
- Step 1: Stand with your feet shoulder-width apart, holding a barbell with a close underhand (supinated) grip. Your hands should be about 4-6 inches apart on the bar.
- Step 2: Engage your core and keep your elbows close to your sides as you curl the barbell upward toward your chest by contracting your biceps.
- Step 3: Squeeze your biceps at the top of the movement while keeping your elbows stationary. Avoid swinging or using momentum.
- Step 4: Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control of the weight.
- Step 5: Repeat for the desired number of repetitions, focusing on slow, controlled movements throughout the exercise.
Close Grip Standing Barbell Curl: Overview
The Close Grip Standing Barbell Curl is an excellent exercise for targeting the biceps, particularly the inner portion, which helps to create more muscle thickness. By using a narrower grip, you shift the emphasis to the short head of the biceps, creating a more concentrated contraction.
This exercise can be a powerful addition to your bicep routine, helping to build strength and mass while also improving overall arm definition. It’s a versatile exercise that can be done with a standard barbell or an EZ bar.
Close Grip Standing Barbell Curl: Benefits
The Close Grip Barbell Curl isolates the biceps, especially the short head, helping to build more muscle thickness. It also promotes better forearm strength and grip stability. By engaging the core to stabilize your body, this exercise contributes to overall upper body strength and helps build larger, stronger arms.
In addition to arm growth, this exercise minimizes involvement of other muscle groups, making it ideal for isolating and maximizing bicep contraction.
Close Grip Standing Barbell Curl: Pro Tips & Advanced Techniques
To ensure proper form, keep your elbows pinned to your sides and avoid swinging your body to lift the bar. Focus on a slow and controlled lowering phase (eccentric) to maximize muscle engagement. If you want to add intensity, you can try using a thicker barbell or resistance bands to increase tension throughout the range of motion.
Close Grip Standing Barbell Curl: Progression Plan
Beginner
Intermediate
Advanced
lose Grip Standing Barbell Curl: Frequently Asked Questions (FAQs)
What muscles does the Close Grip Standing Barbell Curl target?
+This exercise primarily targets the biceps, with a focus on the short head, while also engaging the forearms and grip muscles.
Is the Close Grip Barbell Curl suitable for beginners?
+Yes! Beginners should start with lighter weights and focus on mastering the form before gradually increasing the resistance.
How can I make this exercise more challenging?
+To make this exercise more challenging, you can increase the weight, use a thicker barbell, or add resistance bands to increase tension. Slowing down the tempo, especially during the lowering phase, will also increase the difficulty.
What are common mistakes to avoid during the Close Grip Barbell Curl?
+Avoid using momentum or swinging your body to lift the weight. Keep your elbows locked to your sides, and focus on a controlled motion for each rep.
How often should I include this exercise in my workout routine?
+Incorporate this exercise 1-2 times per week as part of your arm or upper body workout routine for optimal bicep development.
