Ez Bar Seated Close Grip Concentration Curl
Description
The EZ bar seated close-grip concentration curl is a bicep isolation exercise performed seated on a bench, hunched forward over an EZ curl bar with a narrow grip. The leaned-forward position and close grip emphasize the bicep peak and eliminate body english for strict isolation.
Muscle Group
Equipment Required
Ez Bar Seated Close Grip Concentration Curl Instructions
- Sit on a flat bench with feet wide. Hold an EZ curl bar with a close underhand grip on the inner angles.
- Lean your torso forward. Let the bar hang between your legs with arms extended.
- Brace your elbows against the inside of your thighs (or just above your knees).
- Curl the bar upward by bending at the elbows.
- Continue until the bar is at shoulder height. Squeeze your biceps hard.
- Lower under control over two to three seconds.
- The thigh brace and forward lean eliminate cheating.
- Use moderate weight. Aim for 10 to 12 reps per set.
Ez Bar Seated Close Grip Concentration Curl Form & Visual
Ez Bar Seated Close Grip Concentration Curl Benefits
- Strict bicep isolation — no body english
- EZ bar is wrist-friendly
- Close grip emphasizes the bicep peak
- Builds bicep size and definition
- Easy to load progressively
- Useful for advanced lifters
Ez Bar Seated Close Grip Concentration Curl Muscles Worked
- Biceps brachii (especially short head)
- Brachialis
- Brachioradialis
Ez Bar Seated Close Grip Concentration Curl Variations & Alternatives
- Dumbbell Concentration Curl
- EZ Bar Curl (standing)
- Preacher Curl
- Wide-Grip EZ Curl
- Spider Curl
