Close Grip Barbell Bicep Curl

Posted on 08/09/2025
00:32 |

Benefits

The close-grip barbell bicep curl is a variation of the standard barbell curl that places greater emphasis on the long head of the biceps—the outer part of the muscle that contributes to overall peak and size. It offers several unique benefits:

  1. Targeted Bicep Development
    The narrower grip shifts more load onto the long head of the biceps, helping to enhance the height and definition of the muscle.

  2. Improved Mind-Muscle Connection
    Many lifters find it easier to "feel" the biceps working during close-grip curls, which can lead to better activation and control.

  3. Greater Range of Motion
    A close grip allows for a slightly increased range of motion during the curl, which can enhance muscle engagement and growth.

  4. Enhanced Arm Aesthetics
    Developing the long head of the biceps contributes to that desirable, well-rounded "bicep peak" that is often associated with strong, aesthetic arms.

  5. Variation to Prevent Plateaus
    Incorporating grip variations like the close grip helps prevent training plateaus and keeps workouts more engaging.

Proper Form

Maintaining proper technique is essential to maximise benefits and reduce the risk of injury. Here’s how to perform the close-grip barbell bicep curl correctly:

  1. Starting Position:

    • Stand upright with your feet about shoulder-width apart.

    • Grip the barbell with an underhand (supinated) grip, with your hands closer than shoulder-width—around 6–10 inches apart.

    • Keep your elbows close to your torso, arms fully extended, and the bar resting in front of your thighs.

  2. Curling the Bar:

    • Engage your core and keep your upper arms stationary.

    • Curl the bar upward in a controlled motion by contracting your biceps.

    • Avoid swinging your body—use only your arms to lift the weight.

    • Lift the bar until it reaches chest or shoulder height.

  3. Lowering the Bar:

    • Slowly lower the bar back to the starting position, maintaining tension in the biceps.

    • Do not let the bar drop quickly—control the descent.

  4. Form Tips:

    • Keep your wrists straight to avoid strain.

    • Do not let your elbows flare outward; keep them tucked in.

    • Stand tall without leaning back to assist the lift.

Common Mistakes to Avoid

  • Too Narrow a Grip – Going excessively narrow can place unnecessary strain on the wrists and forearms.

  • Using Momentum – Swinging the bar or using body motion takes tension off the biceps.

  • Flaring Elbows – This reduces isolation of the biceps and increases the risk of shoulder strain.

  • Rushed Reps – Fast, uncontrolled movements reduce muscle engagement and increase injury risk.

Conclusion

The close-grip barbell bicep curl is an excellent variation to target the long head of the biceps, adding detail and height to your arm development. When performed with correct form and moderate weight, it can be a highly effective addition to any arm or upper-body training routine. Remember to progress gradually and prioritise technique to get the best results.