Close-Grip Standing Barbell Curl

What it is

This classic barbell movement primarily isolates and builds strength in your biceps. Performed with a narrow grip, it also effectively engages your forearms as secondary muscles. You will stand upright, keeping your body stable throughout the exercise.

Technique tips

• Keep your upper arms completely still and tucked.
• Curl the bar in a smooth, semicircular path.
• Exhale as you lift and squeeze your biceps at the top.
• Avoid any swinging or momentum from your back.
• Lower the barbell slowly, resisting the weight.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.