Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Narrow-Grip Curl
A barbell curl variation using a narrow underhand grip to target the biceps long head and brachialis for arm hypertrophy and peak development; commonly used in bicep-focused routines.
About Exercise
Equipment
Barbell
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Accessory Muscles
Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Forearms
6/10Flexors
Abs
2/10Obliques
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, and core braced. Grip the barbell underhand with hands closer than shoulder-width, arms fully extended hanging at sides.
- Exhale and curl the barbell upward by flexing elbows, keeping upper arms stationary.
- Squeeze biceps at the top when bar reaches shoulders.
- Inhale and slowly lower the barbell to full arm extension.
- Maintain elbows tucked to sides throughout.
- Brace core to prevent torso swing.
Coaching Tips
Form Cues
- Elbows tight to ribs.
- Squeeze at the top.
- No body swing.
- Wrists neutral.
- Upper arms still.
Breathing
Inhale during the lowering phase and exhale forcefully as you curl the weight up while bracing your core.
Tempo
3-0-1
Range of Motion
Lower to full elbow extension with bar against thighs; curl up to bar at shoulder level without shrugging shoulders.
Safety
Safety Notes
- Avoid heavy weights that compromise form.
- Stop if wrist or elbow pain occurs.
- Use EZ bar if straight bar strains wrists.
Spotting
Spotting not typically required; assist by stabilizing torso if needed to prevent cheating.
Common Mistakes
- Swinging the body for momentum.
- Allowing elbows to flare out.
- Using too much weight causing form breakdown.
- Hyperextending elbows at bottom.
When to Avoid
- Acute elbow tendonitis
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Wrist extension flexibility
- Shoulder flexion to 90 degrees
Build Up First
- Master basic barbell curl form
- Core bracing control
Also known as
Close Grip Barbell Curl, Narrow Grip Bicep Curl, EZ Bar Close Grip Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Wide-Grip Curl
Barbell
Biceps
Barbell Reverse-Grip Preacher Curl
Barbell, Preacher Curl Machine
Biceps
Barbell Reverse Grip Curl
Barbell
Forearms, Biceps
Barbell Bicep Curl
Barbell
Biceps
Barbell Preacher Curl
Barbell, Preacher Curl Stand
Biceps
Barbell 21s Bicep Curl
Barbell
Biceps
Barbell Bicep Drag Curl
Barbell
Biceps
Barbell Snatch-Grip Shrug
Barbell, Squat Rack
Traps
Barbell Snatch-Grip Press
Barbell, Squat Rack
Shoulders
Barbell Close-Grip Pin Press
Barbell, Flat Bench
Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
