Close Grip Curls, The close grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps. Nov 5, 2025 · In this video, I explain how to perform Barbell Bicep Curls (Close Grip) — a powerful variation of the traditional curl that helps you build thicker, stronger, and more defined biceps. With the close grip, also referred to as a “narrow grip”, the long head of the bicep muscle is emphasized more with the positioning of the hands The dumbbell close-grip curl is a bicep curl variation performed with the dumbbells held close together in front of the body rather than at the sides. But the 8-time Mr. Just like any muscle group, when aesthetics are the goal, using several different angles and hand grips can lead to optimal muscle growth. Nov 17, 2023 · The dumbbell close-grip curl is a fantastic exercise that targets your biceps and forearms. It is a beginner-level movement that focuses on building peak bicep contraction and overall arm strength. The close grip variation emphasizes the inner head of the biceps, contributing to a more pronounced peak. We isolate for results. Barbell curls can be performed during your bicep workouts, upper body Muscles Targeted: Close grip barbell curls is one of the best mass building exercises for your arms. Barbell Curl (Close Grip) General Information Barbell Close Grip Curl is an isolation exercise that primarily targets the biceps brachii, especially the long head, and also activates the brachialis and brachioradialis to a lesser extent. Here are our tried and tested picks for the best curl bars currently on the market. What was Ronnie Coleman’s best physique? The answer can differ based on personal views. . Sep 20, 2024 · This guide will break down the technique, benefits, common mistakes, and variations of the close grip barbell curl, ensuring you maximize your results and avoid injury. At Greek God Gym, we don't swing for reps. The narrow position shifts emphasis toward the long (outer) head of the biceps brachii, building the outer sweep of the bicep that is visible from the front and side. Because most guys want to build their biceps peaks and the long head makes up a good proportion of the biceps mass, your best bet is to focus more on narrow-grip barbell curls — using a grasp that is about hip width or slightly closer. Here's how to do them the correct way. Scroll to the end for a tough arm day finisher Follow @al_short33 for more workouts like this The Workout: 1️⃣ Close Grip Seated Hammer Curl (Dumbbell) - 3 Sets (10-12 Reps) - Rest 2 minutes between each set 2️⃣ Single Arm High Cable Curl - 3 Sets (10-12 Reps) Each Arm - Rest 2 minutes Supersets can intensify your workouts and add volume to your sessions without taking anymore time in the gym. This allows athletes to perform close-grip curls, tricep extensions, and other accessory movements with a secure grip while introducing additional variety into their arm training. This variation will help hit the outer portion of the biceps. May 23, 2025 · Learn how to do the Close Grip Barbell Curl with perfect form, benefits, muscles worked, and trainer tips for building stronger, defined biceps. Follow our step-by-step instructions and tips. Check out how to stimulate arm growth. It’s very effective for increasing strength and building rapid growth in both the inner and outer heads of the biceps muscles (bicep brachii). Jun 29, 2026 · Lats thickness Close Grip Straight Arm Lat Pulldown 4 Sets 15-20 Reps Lats width and Thickness Smith Machine Bent Over Rows 4 Sets 8-10 Reps Traps thickness Smith Machine Shrugs 5 Sets 15-20 Reps Traps height Wide Standing Face Rows 4 Sets 10-15 Reps Rear Delts Reverse Pec Deck Flys 4 Sets 10-15 Reps Rear Delts Incline Bench DB Curls 4 Sets 8 2 days ago · al_short33 on July 6, 2026: "BICEP WORKOUT Save these exercises and try them on your next workout . Jan 18, 2026 · In this installment of the GGG Workout System, we break down the Close Grip Barbell Curl. In this video exercise guide, you'll learn the proper form and technique to get the most out of this exercise. Learn how to do Dumbbell Close-Grip Curl exercise properly. Dec 17, 2021 · Close grip barbell curls are similar to biceps curls, but they require a tighter grip and supinated wrists. Olympia often shares glimpses of his old bodybuilding days, giving fans the chance to Jun 2, 2026 · Curl bars are specialty bars that provide great grip and arm workouts. CLOSE GRIP TRAINING Knurling extends through the inside section of the shaft to create an additional close-grip training position. We'll also provide tips on choosing the right weight and equipment, as well as common mistakes to avoid. Watch the video and start maximizing your results today! Key Takeaways Targets biceps Close grip vs wide grip bicep curls — which builds bigger arms? Compare muscle activation, proper form & when to use each grip for max growth.
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