Close Grip Barbell Curl: How to Do & Muscles Worked

The close-grip barbell curl is a variation of the traditional barbell curl, in which the hands are positioned closer together than shoulder width. It is an effective exercise for building the bicep peak and overall arm size.

Your biceps brachii has two heads: the short (inner) and long (outer) heads.

• The standard barbell curl (shoulder-width grip) places approximately equal emphasis on both bicep heads.
• A narrow grip will emphasise the long head and build the peak of your biceps.
• A wide grip will emphasise the short head and give your biceps more width.

The narrow hand placement creates greater internal rotation at the shoulder joint, which increases the mechanical tension on the long head of the biceps. This is why the close-grip variation is particularly effective for developing the bicep peak.

Close-Grip Barbell Curl Muscles Worked

The close-grip barbell curl primarily worked the biceps brachii muscles.

• Primary Muscle: Biceps Brachii (Long Head emphasis)
• Secondary Muscles: Brachialis, Brachioradialis
• Stabilizing Muscles: Wrist flexors, Obliques, and Rectus abdominis, Forearm Muscles

How To Do Close-Grip Barbell Curl

1. Stand with feet shoulder-width apart, core braced. Grip the barbell with a supinated (underhand) grip, hands spaced approximately 6–10 inches apart—typically just inside shoulder width.
2. Feet firm, knees slightly bent. Maintain a proud chest and pull the shoulder blades back and down.
3. Let the bar hang at arm’s length, elbows fully extended but not hyperextended. Ensure your elbows are tucked relatively close to your torso.
4. Exhale and curl the barbell upward until your biceps are fully contracted, and the bar is near shoulder height.
5. Inhale and slowly lower the barbell back to the starting position under control, feeling the stretch in the biceps without locking out the elbows completely.
6. Do 3–4 sets of 8–12 repetitions with the correct technique.

Tips for Proper Form

• Hands should be positioned approximately 6-8 inches apart (15-20 cm), significantly narrower than shoulder width.
• Elbows should be positioned close to the sides of the torso and remain relatively fixed throughout the movement. Any forward drift of the elbows reduces biceps activation and shifts emphasis to the anterior deltoids.
• Do not load the barbell. Start with a lighter weight and gradually increase over time.
• Your torso should remain upright and stable throughout the set. Avoid leaning back, swinging your hips, or shrugging your shoulders to lift the weight. If you find yourself doing this, the weight is too heavy. Reduce it and focus on strict form.
• Start with fewer reps and increase the number of reps as you go.
• Do not go too fast. This is a common mistake that could lead to muscle strain or worse.
• If a straight bar causes wrist pain, immediately switch to an EZ-bar. An EZ-bar’s semi-supinated (angled) grip is much kinder on the wrists for many individuals performing close-grip movements.

Best Variation of Close-Grip Bicep Barbell Curl

If you want to try something new as a lifter, you might like the close grip barbell curl differently.

1. EZ Bar Close-Grip Curl

The straight bar version of this exercise is exceptional, too. However, because it requires a fully supinated grip, it can cause wrist and forearm discomfort for many lifters.

The EZ bar’s angled grips place the wrists in a more natural, semi-supinated position, reducing wrist strain and discomfort. This is especially beneficial for those with limited wrist mobility or joint issues.

The improved grip often allows for better postural alignment, discouraging the common “swinging” form errors seen with straight bar curls.

2. EZ Barbell Close-Grip Preacher Curl

The close-grip preacher curl is another good exercise for your barbell bicep workout. It is the best exercise for building a long head of biceps.

The preacher bench stabilises your upper arms and eliminates body sway, ensuring the biceps do nearly all the work. This strict positioning prevents cheating and maximises muscle engagement with every rep.

The fixed arm position lets lifters focus intensely on squeezing the biceps, improving neuromuscular engagement and contraction quality.

FAQs

Is the close grip better than a regular (shoulder-width) grip for biceps?

Not necessarily “better,” but different. A shoulder-width grip often allows for heavier loads and targets both heads of the biceps more evenly. With the close grip, you may get a slightly different stimulus that emphasises the long head, which can help you build your bicep peak.

Benefits of Narrow-Grip Bicep Curl

1. Builds biceps peak.
2. The close-grip bicep curl also helps in daily activities. It helps in picking up heavy objects.
3. Places the primary stress on the biceps’ long (outer) head.
4. Can improve grip strength
5. It provides a variation to traditional bicep exercises
6. According to a study, the long head of the bicep helps stabilise the shoulder.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.