Step by step instructions, muscle activation and variants for the Dumbbell Close-Grip Curl.
The Dumbbell Close-Grip Curl is a biceps isolation exercise performed with the hands positioned close together, shifting emphasis toward the inner biceps head and increasing the peak contraction at the top of the movement. It is performed standing with both dumbbells curled simultaneously.
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The Dumbbell Close-Grip Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.