Close-Grip Curl (Barbell)
Also called Close-Grip Curl, Barbell Close-Grip Curl, BB Close-Grip Curl, Close-Grip EZ-Bar Curl
How to do it
Hold the bar with a narrow, palms-up grip and the elbows tucked to the torso. Curl the bar to the shoulders without letting the elbows travel forward, squeeze the biceps at the top, then lower slowly to full extension. The narrow grip biases the outer biceps.
Setup
Hold a straight or EZ bar with both palms up and hands inside shoulder width, using a position that keeps the wrists comfortable. Stand tall with elbows beside the ribs, shoulders down, feet stable, and torso braced.
Where you should feel it
Through both biceps with the narrow grip emphasizing the outer/long-head region, while the forearms assist and the core prevents body swing. Keep the wrists straight and elbows fixed.
When to use it
Use for bilateral biceps hypertrophy with a genuinely narrow fixed grip. Controlled sets of 8-15 reps work well with a wrist-comfortable bar.