LiftSets / Exercises / Seated Close-Grip Concentration Barbell Curl

Seated Close-Grip Concentration Barbell Curl

Works the biceps.

Seated Close-Grip Concentration Barbell Curl, finish position, with the working muscles highlighted — Finish

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

biceps

How many reps

Goal	Reps per set
Strength	4-6
Muscle size	8-12
Endurance	12-20+

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kit	Barbell
Level	Intermediate

What to think about

Upper arm braced against the inside of the thigh.
Curl to the shoulder without moving the elbow.
Lower all the way down, slowly.

How to do it

Sit 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.
Use 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.
While 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.
Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
Repeat for the recommended amount of repetitions.

Other exercises for the biceps

Track it in LiftSets

Log Seated Close-Grip Concentration Barbell Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store