The close grip barbell curl is one of many variations of bicep curls that stands out among many.
Doing this variation improves your biceps peak and develops muscle strength.
Unlike the wide grip variation, this exercise specifically targets the outer head of your biceps, improving their appearance.
With proper form and guidance, the close grip curl can take your biceps to the next level in terms of aesthetics and strength.
Close Grip Barbell Curl Muscle Work
The close grip curl is an effective exercise for targeting your biceps.
The exercise begins by focusing on the long head of your biceps, which is located on the outer side of your upper arm.
As you lift the bar, the grip angle activates the outer side, putting tension on the long head.
The secondary muscles engaged throughout the movement include the short head of the biceps brachii, the outer forearm (brachioradialis), and the brachialis.
These muscles engage primarily during the lowering phase, except for the short head, which remains active throughout.
The outer forearm, in particular, plays a crucial role in moving your arm.
Incorporating close grip curls into your routine can help enhance overall arm strength and muscle definition by effectively targeting both the long head and secondary muscles.
Benefits of the Close Grip Barbell Curl
Close-grip barbell curls are a staple in many lifters’ workout routines, and for good reason.
While no single exercise can promise Hulk-like biceps, incorporating this one into your routine will for sure put some definition on your arms.
Forearm Engagement
Just having big biceps isn’t the only thing that attracts attention; well-defined forearms do too.
While there’s no doubt that biceps often take center stage as the main characters for bigger arms, forearms also play a significant role.
Building forearms gives you confidence when rolling up your shirt sleeves while out and about.
There is no need to go find particular exercises for forearm engagement; you could literally make them more defined by performing close-grip curls.
Convenience and Accessibility
Everyone prefers exercises that are affordable and can be done conveniently, anywhere, anytime.
With just a standard barbell, the close grip curl becomes an easy go-to exercise to perform at home.
It requires minimal space, making it an excellent choice, especially for beginners.
How to Do Close Grip Barbell Curl
Equipment: Standard Barbell
Grip: Underhand Grip (6 inches apart)
Primary Muscle Work: Long Head (Biceps Brachii)
How to Do
- Stand tall with your knees slightly bent, and grab the barbell with a supinated grip while keeping them 6 inches apart.
- Lift the barbell towards your chest, taking a moment to engage your biceps.
- As you begin to feel the intensity in your biceps, lower the barbell in a controlled manner.
- Maintain form by keeping your elbows close to your body without being too close throughout the exercise.
Close Grip Barbell Curl Tips
- Avoid Excessive Momentum: Resist the urge to use momentum or swinging motions to lift the weight, as this reduces the effectiveness of the exercise and increases the risk of injury.
- Focus on Breathing: Exhale while lifting the weight and inhale while lowering it. This will help you stay active for longer and keep you focused.
- Warm-Up Properly: Before performing close-grip barbell curls, warm up your muscles with light cardio and stretches to increase blood flow and prevent injury.
Common Mistakes
Just performing an exercise isn’t enough if it isn’t done properly.
Comprehending common mistakes increases your biceps growth by preventing any unwanted injuries and also provides more detailed insight into potential errors that could occur throughout the exercise.
Improper Elbow Position
As I mentioned in the instructions, you should keep your elbows close to your torso, but not too close.
Elbow positioning is key to a close grip curl, as it determines the effectiveness of the exercise.
Because your hands are close to each other, it is easy to draw your elbows too close to your body.
To avoid this, start with a lighter weight and perform this exercise slowly and steadily.
Overloading With Weight
To increase the intensity of the exercise, many individuals often overload their bar with excessive weights, which may seem perfectly fine for a while.
However, as time progresses, this practice can lead to strain in the elbows and wrists.
The close grip curl is not ideally suited for heavy weights due to its grip positioning.
Additionally, using too much weight makes you use momentum to lift the bar, which makes the exercise less effective because you can’t move your arms through a full range of motion.
Rounding the Shoulders
Allowing your shoulders to hunch forward may not occur frequently if you know what you’re doing, but many beginners easily overlook it.
Rounding the shoulders forward could potentially lead to shoulder injuries and put strain on your upper body.
To avoid this mistake before you start performing, consciously pull your shoulders back and down. This simple adjustment can help maintain proper posture and prevent rounding of the shoulders.
Alternatives and Variation
Dumbbell Close Grip Curl
The Dumbbell Close Grip Curl is an excellent variation for developing biceps and upper body strength.
By primarily targeting both heads of the biceps, this exercise effectively increases muscle mass in the biceps.
For anyone seeking a dumbbell exercise specifically for building biceps, this workout is definitely worth trying.
Wide-Grip Barbell Curl
Doing close grip curls only covers the long (outer) head of the biceps, which isn’t enough for your biceps development.
To achieve well-rounded biceps growth and create a more defined appearance, you have to hit the short (inner) head of the biceps as well.
Wide-grip curls effectively complete this job. This perfect variation for sculpting those guns activates your biceps and other arm muscles, enhancing overall arm definition.
Barbell Preacher Curl
An effective alternative to the close grip curl is the preacher curl, a bicep-focused exercise performed on a preacher bench while standing or sitting.
Unlike many other exercises that may not primarily target both heads of your biceps, the preacher curl effectively isolates and targets both heads of your biceps.
It also engages the brachialis and brachioradialis muscles.
You can perform this exercise while standing to activate muscles from different angles, but it’s better to perform it while sitting as it doesn’t require as much effort.
Adding preacher curls to your routine can help you see significant improvements in your biceps.
Featured image by Renaissance Periodization/YouTueb edited by SA
