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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl - Standing, Close Grip (Barbell)
Grip the bar with hands closer than shoulder width. Curl up. This targets the long (outer) head of the biceps.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (long head)
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a barbell with both hands in a close grip, typically around 6-12 inches apart.
- Keep your elbows close to your torso and let the barbell rest against your thighs.
- Step 2Position Your Body
- Engage your core and keep your back straight throughout the movement.
- Ensure your shoulders are relaxed and not hunched.
- Step 3Lift the Bar
- Curl the barbell upward by bending your elbows, keeping your upper arms stationary.
- Focus on contracting your biceps as you lift the bar towards your chest.
- Step 4Peak Contraction
- At the top of the movement, squeeze your biceps for a moment.
- Ensure that your wrists remain straight and do not bend backward.
- Step 5Lower the Bar
- Slowly lower the barbell back to the starting position, fully extending your arms.
- Maintain control of the barbell and avoid letting it drop quickly.
- Step 6Repeat
- Repeat the curl for the desired number of repetitions, maintaining proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell to your thighs.
- Stand upright and safely put down the barbell on the floor or a rack.