Where to Hold the Barbell for a Close Grip

Many exercises in bodybuilding and strength training routines call for your hands to be a certain distance apart. Common examples of this include wide-grip barbell rows or close-grip bench presses. The difficulty here is knowing exactly how close to have your grip. While optimal grip width depends on what exercise you're doing, there are some general guidelines to follow when performing exercises with a close grip.

  1. Pressing Problems

    • Switching from a regular-grip bench press to a close-grip one takes the emphasis away from your chest and puts it onto your triceps. Likewise, with an overhead press, a close grip increases triceps recruitment and decreases deltoid recruitment. As a guide, the exercise department at Washington State University recommends holding the barbell with your hands between 8 and 12 inches apart. Conversely, strength coach Charles Poliquin recommends a little wider, at 14 inches.

    Rowing Right

    • When performing barbell rows, the most natural grip width is slightly wider than shoulder-width apart. For a close-grip row however, you should hold the bar with your hands shoulder-width apart, or very slightly narrower. Six-time Mr. Olympia champion bodybuilder, turned trainer, Dorian Yates was a fan of narrow-grip barbell rows. Yates used an underhand grip and had his hands a little closer together than shoulder-width apart.

    Best for Biceps

    • One other exercise you may wish to change your grip width on is the barbell curl. Opting for a close grip over a wider one when curling places more emphasis on the long head of the biceps, according to trainer Jim Stoppani of "Muscle & Fitness" magazine. Stoppani recommends having your hands around 8-inches apart for close-grip curls.

    Don't Get Too Close

    • Holding the barbell with your hands too close together isn't the wisest move. Not only does this offer no benefit over a regular close grip, but it could cause you problems. Poliquin warns against using a 4 to 6-inch grip, as this can place a great degree of stress on your elbows and wrists.