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How to do the Close Grip Barbell Curls

Primary: Biceps · also works Forearms.

Close Grip Barbell Curls are an effective exercise for targeting the bicep muscles with an isolation movement. By using a narrower grip, this exercise emphasizes the inner part of the biceps, leading to more defined and peaked muscle development. It is a staple for those looking to improve their arm strength and aesthetics. The close grip barbell curl can be adjusted to different weights making it suitable for various fitness levels.

Demo video: Close Grip Barbell Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand up straight while holding a barbell with both hands, palms facing up, with a close grip (shoulder-width or slightly narrower).

  2. 2

    Keeping your upper arms stationary, curl the barbell 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.

  3. 3

    Inhale and slowly begin to lower the bar back to the starting position.

Coaching cues

  • Avoid swinging your body or using momentum. Keep the movement controlled to maximize bicep engagement.
  • Keep your elbows close to your torso throughout the exercise to ensure the biceps are fully activated.
  • Use a moderate weight that allows you to perform the exercise with proper form for the suggested number of repetitions.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Close Grip Barbell Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Barbell CurlBarbell · beginner Ez Bar Curl Inside GripBarbell · beginner EZ Bar Preacher CurlsBarbell · beginner Barbell 21-sBarbell · intermediate Close Grip Preacher CurlsBarbell · intermediate Drag CurlsBarbell · intermediate

Frequently asked questions

What muscles does the Close Grip Barbell Curls work?

Primary: Biceps. Secondary: Biceps, Forearms

How many sets and reps of Close Grip Barbell Curls should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Close Grip Barbell Curls?

Same movement pattern, different equipment: Barbell Curl, Ez Bar Curl Inside Grip, EZ Bar Preacher Curls, Barbell 21-s, Close Grip Preacher Curls, Drag Curls.

Is the Close Grip Barbell Curls good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.