Close-Grip Standing Barbell Curl

Isolation exercise targeting the biceps with a close grip on a barbell performed while standing.

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 apart and your elbows close to your torso. This will be your starting position. 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.
4. Slowly go back down to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Tips

• Avoid bending your back or using swinging motions to lift the weight; only the forearms should move.
• Keep your upper arms pinned to your sides for maximum biceps isolation.
• The close grip emphasizes the inner biceps compared to a shoulder-width grip.
• Use a controlled tempo on both the lifting and lowering phases.
• Avoid locking your elbows at the bottom of the movement; keep a slight bend to maintain tension.