Close Grip Standing Barbell Curl

A variation of the barbell curl that emphasizes the inner biceps and forearms.

Instructions

• Stand up with the barbell using a close grip (a distance of roughly 6 inches between palms).
• Keep your elbows close to your torso and your torso stationary.
• Curl the weights forward while contracting the biceps as you breathe out.
• Continue to raise the weights until your biceps are fully contracted and the bar is at shoulder level.
• Hold the contracted position for a brief pause as you squeeze your biceps.
• Slowly begin to bring the barbell back to the starting position as you breathe in.

Common Mistakes to Avoid

• Using too much weight, leading to poor form.
• Letting the elbows move away from the torso.
• Using body momentum to lift the weight instead of the biceps.

Additional Information