Barbell Seated Close Grip Concentration Curl
Description
The barbell seated close grip concentration curl is a seated barbell curl variation with the elbows resting on the inner thighs in a concentration curl position. The close grip emphasizes the long head and inner bicep peak. The seated thigh-supported position eliminates body english and isolates the biceps.
Muscle Group
Equipment Required
Barbell Seated Close Grip Concentration Curl Instructions
- Sit on the end of a flat bench with feet wide on the floor.
- Hold a barbell with a close, underhand grip about shoulder-width or narrower.
- Lean forward slightly and rest your elbows on the inner thighs.
- Allow the bar to hang at full arm extension.
- Brace your core and keep your back straight.
- Curl the bar up by bending only at the elbows.
- Squeeze the biceps hard at the top.
- Lower the bar back down with control to a full stretch.
Barbell Seated Close Grip Concentration Curl Form & Visual
Barbell Seated Close Grip Concentration Curl Benefits
- Strict concentration curl pattern
- Eliminates body english
- Close grip emphasizes inner bicep
- Builds bicep peak
- Strong stretch at the bottom
- Useful for bicep specialization
Barbell Seated Close Grip Concentration Curl Muscles Worked
- Biceps brachii
- Brachialis
- Forearms
Barbell Seated Close Grip Concentration Curl Variations & Alternatives
- Concentration Curl
- Barbell Curl
- Close Grip Barbell Curl
- Dumbbell Curl
