Barbell Curl Narrow Grip
The barbell curl with a narrow grip targets the biceps with emphasis on the long head of the bicep. The close hand placement shifts focus to the outer portion of the biceps, helping to build peak and overall upper arm thickness.
How to do it
- Stand with feet shoulder-width apart and grip the barbell with a supinated grip narrower than shoulder-width.
- Hold the barbell with arms fully extended in front of your thighs.
- Keeping your elbows tucked in, curl the barbell upward toward your chest.
- Pause at the top and squeeze your biceps.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows tucked tightly against your ribs throughout the movement.
- Maintain a close, narrower-than-shoulder-width grip on the barbell.
- Squeeze your biceps hard at the very top of the curl.
- Lower the barbell under control without letting your arms swing.
Breathing: Exhale as you curl the weight upward toward your chest, and inhale as you slowly lower it back to the starting position.
Common mistakes
- Swinging your torso to lift the weight uses momentum instead of your biceps and reduces the muscle challenge.
- Flaring your elbows outward shifts the focus away from the long head of the bicep and strains your shoulders.
- Using a grip that is too narrow can place uncomfortable wrist strain, so keep a comfortable close grip.
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or elbow discomfort, ease off or choose a gentler option like dumbbells.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a narrow grip instead of a standard grip?
A narrow grip places more emphasis on the outer portion and long head of the biceps, helping with arm shape and thickness.
Can I do this exercise at home with a barbell?
Yes, as long as you have a barbell and enough safe clearance around you to perform the curl without hitting furniture.
Why do my wrists feel awkward during this curl?
A very narrow grip can force your wrists into an uncomfortable angle. Try widening your grip slightly while keeping it narrower than shoulder-width.