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Barbell Standing Close Grip Curl

Exercise Profile

Body PartBiceps, Upper Arms
Primary MusclesBiceps Brachii
Secondary MusclesBrachialis, Brachioradialis
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Introduction to the Barbell Standing Close Grip Curl

The Barbell Standing Close Grip Curl is a strength-building exercise primarily targeting the biceps and forearms. It's ideal for athletes and fitness enthusiasts aiming to improve arm strength, muscle tone, and grip. This exercise not only enhances upper body aesthetics but also aids in boosting overall performance in sports and daily activities that require arm strength.

Performing the Barbell Standing Close Grip Curl: A Step-by-Step Tutorial

  • Keep your elbows close to your torso at all times, and make sure your upper arms are stationary throughout the exercise.
  • Now, curl the weights while contracting your biceps as you breathe out, only your forearms should move.
  • Continue the movement until your biceps are fully contracted and the barbell is at shoulder level, hold this contracted position for a second as you squeeze your biceps.
  • Slowly begin to bring the barbell back to the starting position as your breathe in, maintaining control and not letting the weight drop suddenly.

Tips for Performing Barbell Standing Close Grip Curl

  • Controlled Movement: Avoid swinging or using your back or shoulders to lift the weights. The movement should be controlled and originate from your biceps. Lift the barbell by contracting your biceps while keeping the rest of your body still.
  • Full Range of Motion: Lower the barbell all the way down to fully extend your arms, and curl it all the way up to your shoulders to get a full range of motion. Half reps will not fully engage the biceps.
  • Breathing Technique: Breathe out as you curl the barbell up and breathe in as you lower it. Proper breathing technique can help you perform the exercise more effectively.

Barbell Standing Close Grip Curl FAQs

Can beginners do the Barbell Standing Close Grip Curl?

Yes, beginners can do the Barbell Standing Close Grip Curl exercise. However, it's important to start with a light weight to ensure proper form and avoid injury. It's also helpful to have a trainer or experienced person demonstrate the exercise first to ensure correct technique. As with any exercise, it's important to gradually increase the weight as strength and comfort with the exercise increases.

What are common variations of the Barbell Standing Close Grip Curl?

  • EZ-Bar Curl is another variation that uses an EZ-bar, which is designed to put less stress on your wrists and forearms while still effectively targeting the biceps.
  • Resistance Band Bicep Curl is a variation that uses a resistance band instead of a barbell, providing constant tension throughout the movement.
  • Seated Barbell Curl is a variation where you perform the curl while sitting, which can help isolate the biceps by minimizing the use of other muscles.
  • Incline Barbell Curl is a variation where you perform the curl while lying back on an incline bench, which changes the angle of the movement and targets different parts of the biceps.

What are good complementing exercises for the Barbell Standing Close Grip Curl?

  • Tricep Dips: Tricep Dips work the triceps which are the opposing muscle group to the biceps. By strengthening the triceps, it helps to balance the force production around the elbow joint which can improve the performance of the Barbell Standing Close Grip Curl.
  • Chin-Ups: Chin-ups not only target the biceps but also engage the back and shoulder muscles. This full upper body exercise complements the Barbell Standing Close Grip Curl by increasing overall upper body strength and endurance, which can improve the effectiveness of your curls.

Related keywords for Barbell Standing Close Grip Curl

  • Close Grip Bicep Curl
  • Barbell Upper Arm Exercise
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  • Upper Arm Barbell Workout
  • Bicep Building Exercise
  • Barbell Exercise for Biceps
  • Standing Barbell Curl for Upper Arms
  • Close Grip Bicep Barbell Workout
  • Strength Training for Biceps with Barbell