Close-Grip Barbell Curl

A close grip emphasises the long (outer) head of the biceps.

• Isolation
• Barbell
• Intermediate

How to do it

• Hands together, inside shoulder width
• Elbows fixed at your sides, curl up contracting
• Lower to full extension

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Letting your elbows drift forward
• Using momentum

Muscles worked

Primary

• Biceps

Alternatives

• Barbell Curl
• Biceps Curl (barbell/dumbbell)