Seated Close-Grip Concentration Barbell Curl

BarbellIntermediateIsolation
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Quick answer

Seated Close-Grip Concentration Barbell Curl is an intermediate isolation barbell exercise that mainly works the biceps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Seated Close-Grip Concentration Barbell Curl

  1. 1

    Sit on the end of a bench with a barbell or E-Z bar. Spread your legs to be just over shoulder width apart. Holding the bar in a underhand close grip (less than shoulder width apart), place the back of your upper arms on your inner thighs, bending forward as you do so.

  2. 2

    Your arms should be fully extended and the barbell should not be touching the floor. This will be your starting position.

  3. 3

    Raise the barbell up towards your shoulders and squeeze your biceps at the top before slowly returning to the starting position.

Form cues

  • Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
  • Perform the reps slowly and in a controlled manner.

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