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Biceps

Narrow Grip Barbell Curl

The Narrow Grip Barbell Curl is a strength exercise with a barbell for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 32%, biceps (short head) 31% and brachialis 17%.

Also known as: close grip barbell curl

Level: BeginnerEquipment: BarbellSingle-joint (isolation)
Narrow Grip Barbell Curl demonstration

How to do it

  1. Hold a barbell with palms forward and hands a little narrower than the shoulders.
  2. Stand tall, feet hip-width, arms straight and the bar against the thighs.
  3. Pin the elbows to your sides and curl the bar up toward the upper chest.
  4. Squeeze the biceps at the top without letting the elbows drift forward.
  5. Lower the bar slowly until the arms are straight again.

Tips

  • Keep the wrists neutral, the narrow grip tends to pull them into a bend.
  • Brace the abs so the torso stays still from start to finish.

Common mistakes

  • Rocking the hips forward to swing the bar up.
  • Letting the elbows travel forward so the shoulders lift the bar.

Muscles worked by the Narrow Grip Barbell Curl

  • Biceps (long head) Primary32%
  • Biceps (short head) Primary31%
  • Brachialis Secondary17%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A narrow grip favours the long head. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Narrow Grip Barbell Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Narrow Grip Barbell Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Narrow Grip Barbell Curl good for beginners?

Yes. The Narrow Grip Barbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Narrow Grip Barbell Curl?

For example the Axle Bar Curl, Barbell Curl and Band Curl. They train mostly the same muscles, some with different equipment.

How do you make the Narrow Grip Barbell Curl harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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