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Upper Arms · Barbell
Barbell Biceps Curl Close Grip
Barbell Biceps Curl Close Grip is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Barbell Biceps Curl Close Grip
- Stand upright with your feet shoulder-width apart, holding a barbell with both hands using a close supinated grip (palms facing foreward). Your hands should be closer than shoulder-width apart.
- Engage your core and keep your elbows close to your torso. Slowly curl the barbell up towards your shoulders, maintaining the supinated grip with your palms facing upward.
- Squeeze your biceps at the top of the movement, ensuring your elbows stay stationary and close to your body.
- Slowly lower the barbell back to the starting position with control, extending your arms fully. Repeat for the desired number of repetitions.
Form tips
- Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
- Keep your back straight and shoulders back to maintain proper posture.
- Visualize the bicep contraction to enhance the mind-muscle connection for better results.
Barbell Biceps Curl Close Grip alternatives
More biceps exercises
Barbell Biceps Curl Close Grip FAQ
What muscles does Barbell Biceps Curl Close Grip work?
Barbell Biceps Curl Close Grip mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Barbell Biceps Curl Close Grip?
You need a barbell.
How many sets and reps of Barbell Biceps Curl Close Grip should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Biceps Curl Close Grip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Biceps Curl Close Grip burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Biceps Curl Close Grip?
Other exercises for the biceps include Ez Bar Biceps Curl Close Grip, Band Close-Grip Biceps Curl, Cable Close Grip Curl and Ez Barbell Close Grip Curl.
For developers
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