You’ve been hitting the gym regularly, working hard on your arms, but you’re just not seeing the results you want to see. You’ve been doing plenty of bicep curls, but maybe you’re missing a key exercise in your routine: the barbell standing close grip curl. It’s a common mistake, and one that’s easily made. Maybe you were never shown the correct form, or you simply don’t know how important this exercise really is. Don’t worry, we’ve got you covered. In this post, we’ll walk you through the proper form and technique for the barbell standing close grip curl, so you can start seeing the results you’ve been working so hard for.
Barbell Standing Close Grip Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Barbell
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Barbell Standing Close Grip Curl Instructions
- Grab the bar with a slightly narrower than shoulder-width underhand grip.
- This should make you point your elbows out away from your torso.
- Curl the bar up to your chest, maintaining your elbows still
- Flex your biceps all the way and at the top.
- Finally, lower the bar down to your hips.
- Repeat for your total number of reps.
Video Tutorial
Barbell Standing Close Grip Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Barbell Standing Close Grip Curl
The Barbell Standing Close Grip Curl is an excellent exercise for targeting the biceps brachii muscle. It involves gripping the barbell with a close grip, typically shoulder-width apart, and curling it up towards your shoulder. This exercise primarily works the biceps brachii muscle but also targets the forearms and shoulders. It helps to improve strength in the biceps, build muscle mass and enhance muscle definition. Additionally, it increases grip strength, stability and coordination in the arms, shoulders and back muscles. This exercise can be performed with a light weight for increased reps or with a heavier weight for fewer reps, making it an ideal choice for both strength training and fitness routines.
Tips for Performing Barbell Standing Close Grip Curl
Using the Barbell Standing Close Grip Curl is a great way to get fit and build strength. This exercise targets your biceps and can be modified to fit different skill levels. Below are some tips to help you get the most out of your Barbell Standing Close Grip Curl routine.
- having your elbows forward can allow your biceps to not release tension in the down position. Reducing the time under tension in your muscle tissue between curls will enable your muscles to atrophy faster.
- Workout By A Place Where You Will Be Able To Inspect Your Technique In A Mirror. You need to have the ability to sustain great technique on each repetition, to be able to accomplish that you need to have a way to check out and fix your technique.
- Complete the Right Amount Of Sets With Rest. Your objective, to begin with, might be to do 3 sets to near failure. In reality, you can build up to 5 sets. If your muscle tissue isn’t exhausted at the ending of 3 – 5 something ought to change. Initially, you can increase the resistance to make each repetition tougher. Additionally, you can decrease the rest time in between each set.
Benefits and Tips Video
Frequent Mistakes To Avoid
When it comes to getting fit, form and technique are essential components. Barbell Standing Close Grip Curls are an effective exercise that can help to strengthen and tone the biceps and forearms. But as with any exercise, there are certain mistakes that should be avoided in order to get the most out of the exercise and stay safe. Read on to find out what these mistakes are so you can avoid them!
- It Is Best If You Don’t use improper technique. Poor form is normally the fast path to experience a trauma.
- You Don’t Want To Speed Through Your Exercise Routine. When you speed through your training you are liable to have poor technique and accidents.
- You’ll Do Better To Not Forget Your Cooldown. You should have much longer recovery time and longer soreness if you miss your cooldown.
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Variations and Complementary Exercises
If you are looking for variations, complementary, or alternative exercises for Barbell Standing Close Grip Curl, then the following list should help. These exercises will work similar muscles as the exercise Barbell Standing Close Grip Curl, so you can mix and match to target your muscles in different ways.
Barbell Standing Curl
Barbell Standing Curl is an alternative or complementary exercise for the Barbell Standing Close Grip Curl. This exercise is an effective way to strengthen and tone the biceps muscles and can be done with a barbell or dumbbells. It focuses on the same muscle groups as the Barbell Standing Close Grip Curl, but with a slightly wider grip. To perform the exercise, hold a barbell with an underhand grip and your hands slightly wider than shoulder-width apart. Keeping your elbows close to your sides, curl the bar up towards your shoulders and then lower it back down to the starting position. This exercise is great for building strength and muscle mass in the biceps.
Barbell Standing Wide Grip Biceps Curl
The Barbell Standing Wide Grip Biceps Curl is an excellent complementary exercise to the Barbell Standing Close Grip Curl. This exercise targets the biceps in a similar way as the close grip curl, but with a wider grip, which emphasizes the long head of the biceps more. This exercise can be used as an alternative to the close grip curl for those who want to focus more on the long head of the biceps or for variety in their biceps workout. The standing wide grip biceps curl is a great way to build strength and size in the biceps.
Cable V Bar Curls
Cable V Bar Curls are an effective alternative to Barbell Standing Close Grip Curls. By using a cable machine, users are able to target the same muscle groups with a slightly different form. Cable V Bar Curls require you to use a v-bar attachment, which allows you to keep your elbows tucked in close to your body. This variation of the exercise works on your arms in the same way as a Barbell Standing Close Grip Curl, however it also puts extra emphasis on your brachialis and brachioradialis muscles. Cable V Bar Curls can be used as either a complementary or an alternative exercise for Barbell Standing Close Grip Curls.
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Close Grip Cable Curls
Close Grip Cable Curls are a great alternative or complementary exercise to Barbell Standing Close Grip Curls. The cable allows for the user to adjust the range of motion, which can help target different muscles and create greater muscle growth. Additionally, the cable allows for constant tension on the muscle throughout the exercise, which can help to maximize the intensity of the workout. This exercise also allows for varied angles and planes of motion, which can help to target different muscles in the arms and shoulders. It is an excellent exercise for targeting the biceps, triceps, and forearms.
Concentration Curls With Bands
Concentration curls with bands are a great complementary exercise to barbell standing close grip curls. This exercise targets the same muscles as barbell standing close grip curls, but can also be used to target the arms and shoulders for more intense isolation. The use of bands allows for a greater range of motion, as well as the ability to adjust resistance in order to create a challenging workout. This is perfect for anyone looking to increase strength and definition in their arms and shoulders, or even those looking for an alternative exercise to the barbell standing close grip curl.
Dumbbell Concentration Curl
Dumbbell concentration curls are an excellent complementary or alternative exercise to the barbell standing close grip curl. This exercise targets the biceps and forearms, but does so in a more isolated manner than the barbell curl. The dumbbell concentration curl requires you to stand with one foot in front of the other, with the arm holding the dumbbell tucked against your torso. You then curl the dumbbell up to your shoulder, and then back down. This exercise is great for targeting the long head of the biceps, as well as the brachialis and brachioradialis muscles in the forearms. It also helps to build strength and size in the biceps and forearms.
Find More Arms Exercises Here
Opposing Complementary Exercises
In order to ensure an effective workout, it is important to complement the exercise Barbell Standing Close Grip Curl with exercises that target the opposing muscle groups. Below is a list of exercises that will help you achieve this:
Reverse Dip
Reverse Dip is a complementary exercise to Barbell Standing Close Grip Curl as it works the opposing muscle group. Reverse Dip specifically targets the triceps, which are the opposite muscles to the biceps that are used when performing Barbell Standing Close Grip Curl. This exercise helps to strengthen and balance out the arms, leading to a more symmetrical and aesthetic look. Furthermore, Reverse Dip also works the chest, shoulders, and core muscles, making it a great full-body exercise.
Weighted Tricep Dips
Weighted Tricep Dips are a great complement to the Barbell Standing Close Grip Curl. While the latter exercise focuses on the biceps, Weighted Tricep Dips target the triceps—the opposing muscle group. This exercise is performed by gripping the sides of a bench or chair and slowly lowering your body until your elbows are bent at a 90-degree angle. You then push yourself back up until your arms are straight. By performing both exercises, you can ensure that both muscle groups are getting a good workout.
Chest Dip
Chest Dip is an effective exercise for strengthening the chest muscles and is a great complement to Barbell Standing Close Grip Curl. While the Barbell Standing Close Grip Curl focuses on the biceps, Chest Dip works the opposing muscle group, the pectorals. This exercise involves pushing one’s body up and down with arms supporting the bodyweight while keeping the elbows tucked in. Chest Dip helps to build strength and size in the chest muscles, making it a great complimentary exercise to Barbell Standing Close Grip Curl.
Sculpt Your Biceps with Barbell Close Grip Curls
The barbell standing close grip curl is an effective way to sculpt your biceps. This exercise targets the inner portion of your biceps, creating definition and a more defined shape. To perform this exercise, you will need to grip the bar with your hands slightly closer together than you would for a standard bicep curl. Keep your elbows close to your sides and focus on lifting the weight with your biceps, using controlled movements. With consistency, this exercise can help you achieve the toned, muscular arms you desire.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
