Close-Grip Standing Barbell Curl
Barbell held with a close, underhand grip.
- Level
- Beginner
- Equipment
- Barbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand upright holding a barbell with a close, underhand grip.
- Keep your elbows tucked tightly against your sides throughout the movement.
- Curl the bar upward in an arc until your forearms touch your biceps.
- Squeeze your biceps hard at the top of the contraction.
- Lower the weight slowly back to the starting position.
Common mistakes
- Swinging the hips or using momentum to lift the weight.
- Allowing elbows to flare out or drift forward during the curl.
- Dropping the weight too quickly instead of controlling the descent.
- Rolling the wrists inward excessively at the bottom of the movement.
Safety
Avoid hyperextending the elbows at the bottom of the movement under heavy load.
Tips
- Imagine your elbows are pinned to your ribs to prevent drifting forward.
- Drive through the mid-foot to maintain a stable standing base.
- Keep your wrists straight and in line with your forearms throughout.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Close
- Body position
- Standing
