Equipmentbarbell
Difficultyintermediate
bicepsupper arms
Barbell Seated Close-Grip Concentration Curl
The barbell seated close-grip concentration curl is an isolation exercise targeting the biceps, performed while seated with a barbell using a close grip. It emphasizes strict form and biceps contraction by bracing the upper arms against the inner thighs.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
forearms
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