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Seated Close-Grip Concentration Barbell Curl

A intermediate strength exercise for the biceps, done with a barbell.

Seated Close-Grip Concentration Barbell Curl: starting positionSeated Close-Grip Concentration Barbell Curl: finishing position
Main muscles
Biceps
Equipment
Barbell
Level
Intermediate
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Close-Grip Concentration Barbell Curl

Questions

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

Mainly the biceps.

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

It's rated intermediate. Beginners can build up to it with Barbell Curl first.

What can I do instead of the Seated Close-Grip Concentration Barbell Curl?

Good alternatives that train the biceps: Lying High Bench Barbell Curl, Barbell Curl, Barbell Curls Lying Against An Incline or Close-Grip EZ Bar Curl.

How many sets and reps of the Seated Close-Grip Concentration Barbell Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).