Seated Close-Grip Concentration Barbell Curl

How to do the Seated Close-Grip Concentration Barbell Curl

1. Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
2. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
3. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	barbell
Difficulty	intermediate
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Easier than the Seated Close-Grip Concentration Barbell Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Seated Close-Grip Concentration Barbell Curl with

Opposing triceps work — alternate sets without extra rest.

Incline Barbell Triceps Extension triceps Lying Close-Grip Barbell Triceps Extension Behind The Head triceps Decline Close-Grip Bench To Skull Crusher triceps One Arm Floor Press triceps

Common questions

What muscles does the Seated Close-Grip Concentration Barbell Curl work?

The Seated Close-Grip Concentration Barbell Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Seated Close-Grip Concentration Barbell Curl?

A Barbell. Without a barbell, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Seated Close-Grip Concentration Barbell Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Seated Close-Grip Concentration Barbell Curl go in a workout?

Late — the Seated Close-Grip Concentration Barbell Curl is isolation work, so it follows your compounds. Supersetting it with Incline Barbell Triceps Extension and Lying Close-Grip Barbell Triceps Extension Behind The Head cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine