maratoolSeated Close Grip Concentration Curls with Barbell
How to do the seated close grip concentration curls with barbell
- Concentration exercises limit your range of movement to increase the effectiveness of the movement. This version uses a barbell.
- Sit on the end of a flat bench with your feet flat and your legs spread apart.
- Bend forward at your waist keeping your back straight.
- Grasp a barbell in your hands with a close grip approximately 6 inches apart with your palms facing up.
- With your elbow pressed against your inner thigh, curl the bar up towards your chest.
- Slowly lower the bar to the starting position near the floor.
- Note: Keep all of your body still except the arm you are exercising.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Every exercise for:Biceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the biceps too, using equipment this one does not:
- Seated Dumbbell Curldumbbell
- Spider Curle-z curl bar
- Standing Biceps Curl with Cablecable
- Bicep Curl Lunge with Bowling Motionmedicine ball
- Bicep Curl with Machinemachine
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.