Seated Close-Grip Concentration Barbell Curl
The Seated Close-Grip Concentration Barbell Curl isolates the Biceps through a controlled range of motion. This intermediate-level barbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Close-Grip Concentration Barbell Curl work?
The Seated Close-Grip Concentration Barbell Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Seated Close-Grip Concentration Barbell Curl good for beginners?
The Seated Close-Grip Concentration Barbell Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Seated Close-Grip Concentration Barbell Curl?
You need barbell to perform the Seated Close-Grip Concentration Barbell Curl. Most commercial gyms will have this available.
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