The barbell seated close grip concentration curl is an isolation exercise targeting the bicep, performed while seated with a barbell using a close grip. It emphasizes strict form and bicep contraction by bracing the upper arms against the inner thighs.
Also Works
Forearms
How to Perform
1
Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
2
Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
3
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
4
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Press the backs of your upper arms firmly into your inner thighs to lock them in place and eliminate swinging.
•Use a close grip (hands 6-8 inches apart) and curl the bar up to your chin level, squeezing the biceps hard at the peak.
•Lower the bar under full control for 3 seconds to maximize the eccentric stimulus on the biceps.
Common Mistakes
•Letting the upper arms lift off the thighs to cheat the bar up, which defeats the concentration curl benefit.
•Leaning back at the top of the curl to create momentum instead of staying hunched forward.
•Using too wide a grip, which reduces the peak contraction of the biceps.
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