Close-Grip Standing Barbell Curl

Biceps

Close-Grip Standing Barbell Curl

Close-Grip Standing Barbell Curl (Start)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A standing barbell curl with a narrow grip that emphasizes the outer biceps.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall holding a barbell with an underhand grip, hands closer than shoulder width.
2Keep your elbows at your sides.
3Set your feet hip-width apart.

How to perform

1Curl the bar up toward your shoulders without swinging.
2Squeeze your biceps at the top.
3Lower the bar slowly until your arms are straight.
4Stay upright throughout.