Close-Grip Standing Barbell Curl

Biceps · Barbell

How to do it

Standing tall with a barbell gripped underhand, **hands about a hand's width apart**, much closer than your shoulders. Elbows at your sides. Curl bending the elbow to your chest and lower slowly to a full stretch. A close grip on a straight bar twists the wrist a little, so use an EZ bar if it nags. It loads the outer part of the biceps more. The classic mistake is swinging your torso: if you need a hip jerk, drop the weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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