10 Best Barbell Standing Close Grip Curl Alternatives for No-Barbell Setups

The Barbell Standing Close Grip Curl is done standing with a barbell. Ranked closest by our scoring: the EZ Barbell Close-grip Curl, the Barbell Curl and the Close-grip EZ Bar Curl. A harder version, the Drag Curl, is listed below as a progression rather than a swap.

Barbell Standing Close Grip CurlWatch the Barbell Standing Close Grip Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Standing Close Grip Curl

The steps for the Barbell Standing Close Grip Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Beginner · Isolation

  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale as you slowly begin to bring the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Barbell Standing Close Grip Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Standing Close Grip Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. EZ Barbell Close-grip CurlPlay demonstration

    1. EZ Barbell Close-grip Curl

    98% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Close Grip Curl
    • Primary muscle: biceps, the same as the Barbell Standing Close Grip Curl
    • Equipment: free weights, the same as the Barbell Standing Close Grip Curl
    • Body position: standing, the same as the Barbell Standing Close Grip Curl
    • Balance: harder to stay steady on than the Barbell Standing Close Grip Curl
  2. Barbell CurlPlay demonstration

    2. Barbell Curl

    97% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
    2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
    3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale as you slowly begin to lower the bar back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Close Grip Curl
    • Primary muscle: biceps, the same as the Barbell Standing Close Grip Curl
    • Equipment: free weights, the same as the Barbell Standing Close Grip Curl
    • Body position: standing, the same as the Barbell Standing Close Grip Curl
  5. Drag Curl

    Progression

    5. Drag Curl

    97% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Barbell
    How to perform it
    1. Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
    2. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
    3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Close Grip Curl
    • Primary muscle: biceps, the same as the Barbell Standing Close Grip Curl
    • Equipment: free weights, the same as the Barbell Standing Close Grip Curl
    • Body position: standing, the same as the Barbell Standing Close Grip Curl

Why You Might Need a Barbell Standing Close Grip Curl Alternative

You may substitute the close-grip barbell curl because of wrist pain from the narrow bar position, lack of barbell access, or to reduce bilateral dominance. A narrow supinated grip increases short-head biceps and forearm flexor stress, which can aggravate tendinopathy. Alternatives let you adjust grip supination, reduce pronation torque, or use unilateral loading to correct strength imbalances. For example, switch to a supinated dumbbell curl to preserve biceps peak while allowing natural wrist rotation; cue: rotate the dumbbell into full supination at the top to maximize biceps brachii activation.

Barbell Standing Close Grip Curl FAQ

What muscles does Barbell Standing Close Grip Curl work?

The exercise primarily targets the biceps brachii (both short and long heads) plus the brachialis and brachioradialis. Narrow supinated grips bias short-head activation and increase forearm flexor involvement; cue: keep elbows stationary to focus torque through the biceps.

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