Arms
The main muscle group listed for this exercise.
Exercise guide
Seated Close-Grip Concentration Barbell Curl
Seated Close-Grip Concentration Barbell Curl is an intermediate-level arm exercise performed with a barbell.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow flexion. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated Close-Grip Concentration Barbell Curl
- 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.
- 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.
- 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.
- Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View workout5-Day Bodybuilding Split
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View exerciseBarbell Curls Lying Against An Incline
Barbell Curls Lying Against An Incline is a beginner-friendly arm exercise performed with a barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Close-Grip Concentration Barbell Curl.
What muscles does Seated Close-Grip Concentration Barbell Curl work?
Seated Close-Grip Concentration Barbell Curl primarily trains the arms.
Is Seated Close-Grip Concentration Barbell Curl beginner-friendly?
It is listed as intermediate.
What equipment do I need for Seated Close-Grip Concentration Barbell Curl?
This variation uses a barbell.
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