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All exercises

Barbell seated close-grip concentration curl

Intermediate

Barbell seated close-grip concentration curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
  2. 2Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
  3. 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
  4. 4Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Ez bar seated close grip concentration curlEZ bar
  • Ez barbell close-grip curlEZ bar
  • Dumbbell seated reverse grip concentration curlDumbbell
  • Barbell standing close grip curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell alternate biceps curlBarbell
  • Barbell biceps curl (with arm blaster)Barbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
Logged today · 90 seconds restBarbell seated close-grip concentration curl

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