Barbell Seated Close-Grip Concentration Curl
Isolate and build your biceps with the Barbell Seated Close-Grip Concentration Curl! Focus your strength for maximum gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on a flat bench with a barbell placed in front of you.
2. Bend forward at the hips and grab the barbell with a close grip, hands about shoulder-width apart or slightly narrower.
3. Rest your elbows against the insides of your thighs for support. This is your starting position.
4. Curl the barbell up towards your shoulders by flexing your biceps. Keep your upper arms stationary, using only your forearms to lift the weight.
5. Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.
6. Maintain control throughout the exercise, avoiding any swinging or excessive momentum. Keep your back straight and your head in a neutral position.
7. Repeat for the desired number of repetitions and sets.
Ensure that you have selected an appropriate weight for your strength level, and perform this exercise in a controlled manner to maximize bicep engagement and minimize the risk of injury.
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