10 Best Close-grip Standing Barbell Curl Alternatives for Home Gyms
If you can't perform the Close-grip Standing Barbell Curl, use close-grip EZ-bar preacher curls, seated incline dumbbell curls, cable rope curls, concentration curls, or close-grip supinated chin-ups. Each preserves elbow flexion and biceps load; cue: keep elbows pinned to your sides and fully supinate at the top to maximize biceps activation.
Original Exercise: Close-grip Standing Barbell Curl
How to Perform Close-grip Standing Barbell Curl
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Close-grip Standing Barbell Curl Alternatives
1. Barbell Curl
99.9% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and 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.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
2. Close-Grip EZ Bar Curl
99.9% MatchHow to perform this exercise
- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
3. Close-Grip EZ-Bar Curl With Band
99.9% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
4. Drag Curl
99.9% MatchHow to perform this exercise
- 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.
- 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.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
5. Barbell Drag Curl
99.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Let the barbell hang at arm's length in front of your thighs.
- Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
6. Ez-bar Biceps Curl (with Arm Blaster)
99.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
- Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
7. Ez Barbell Curl
99.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
8. Barbell Biceps Curl (with Arm Blaster)
99.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping your elbows close to your torso.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
9. EZ-Bar Curl
98.7% MatchHow to perform this exercise
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
10. Ez Barbell Close-grip Curl
97.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Close-grip Standing Barbell Curl Alternative
You may substitute the Close-grip Standing Barbell Curl for several reasons: wrist or elbow pain from a straight bar, lack of a barbell, or a need to reduce trunk swing. Biomechanically, the curl isolates elbow flexion; alternatives recreate that line of pull while changing joint angles and tension curves. For example, preacher or seated curls limit shoulder compensation and increase biceps isolation, while cable rope curls provide constant tension through the range. Cue: lock your upper arm against your torso and avoid forward shoulder drive to keep mechanical load on the biceps rather than the front delts.
How to Choose the Right Substitute
Choose a substitute based on equipment, pain patterns, and training goal. If you lack a barbell, select dumbbells or cables to maintain supination and bilateral loading; cue: rotate the wrist into full supination as you flex the elbow. If the barbell causes tendon pain, use preacher or concentration curls to reduce wrist torque and isolate the biceps. For constant tension and peak contraction, pick cable rope curls and emphasize a slow eccentric; for unilateral weakness, use single-arm dumbbell curls to correct imbalances.
Frequently Asked Questions
What muscles does Close-grip Standing Barbell Curl work?
The exercise primarily targets the biceps brachii (short and long heads) and the brachialis, with secondary activation of the brachioradialis. It isolates elbow flexion, so keeping the elbow fixed maximizes biceps load.
What is the best bodyweight alternative to Close-grip Standing Barbell Curl?
A close-grip supinated chin-up is the best bodyweight substitute because it combines elbow flexion with maximal biceps activation. Cue: pull with your elbows, keep the torso upright, and finish with full elbow flexion and a slight supination at the top.
Can I build muscle without doing Close-grip Standing Barbell Curl?
Yes. You can build biceps mass using alternative movements that replicate elbow flexion and supination, like dumbbell curls, preacher curls, and cable variations. Apply progressive overload, control tempo, and prioritize full range of motion to stimulate growth.
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