Seated Close-Grip Concentration Barbell Curl
Muscles worked
Instructions
- 1Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
- 2Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
- 3While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- 4Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Close-Grip Concentration Barbell Curl
The seated close-grip concentration barbell curl combines the concentration curl principle, where the elbows rest against the thighs for maximum isolation, with a barbell held in a close grip instead of free-standing dumbbells. The seated position with knees spread lets you fully brace the upper arm against the thigh, preventing any back or shoulder cheating. The close barbell grip slightly changes the angle compared to a wide grip and emphasizes the short head of the biceps more. It's a highly effective finishing exercise to close out a biceps session with strict isolation.
check_circleBenefits
- check_circleMaximum isolation thanks to the elbow bracing against the thigh
- check_circleEmphasizes the short head of the biceps
- check_circleCompletely eliminates back cheating
- check_circleExcellent finishing exercise to close a session
lightbulbExecution tips
- lightbulbFirmly brace the upper arms against the inner thighs
- lightbulbKeep the torso still throughout the movement
- lightbulbUse a light load to stay strict on technique
- lightbulbSqueeze the biceps hard for a second at the top
warningCommon mistakes
- warningLetting the upper arms lift off the thighs
- warningSwinging the torso to help lift the bar
- warningLoading too heavy and losing control
- warningRushing the descent without control
helpFrequently asked questions
Why use a barbell instead of a dumbbell for this concentration curl?expand_more
The barbell lets you work both arms at once while keeping the isolation of a concentration curl.
What grip should I use on the bar?expand_more
A grip narrower than shoulder width, which emphasizes the short head of the biceps.
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