TETSUBarbell Seated Close-Grip Concentration Curl
The Barbell Seated Close-Grip Concentration Curl is a barbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Barbell Seated Close-Grip Concentration Curl
- Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Seated Close-Grip Concentration Curl work?
The Barbell Seated Close-Grip Concentration Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Barbell Seated Close-Grip Concentration Curl?
You need a barbell to perform the Barbell Seated Close-Grip Concentration Curl.
How many sets and reps of the Barbell Seated Close-Grip Concentration Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Seated Close-Grip Concentration Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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