seated close-grip concentration barbell curl

What is Seated Close-Grip Concentration Barbell Curl? Seated close-grip concentration barbell curl is a strength training exercise that targets the biceps. This exercise is performed sitting down on a bench with the back supported, using a barbell with a close grip to isolate and effectively work the biceps muscles.

Sit on a bench with back support, holding a barbell with a close grip (hands shoulder-width apart).
Rest your elbows against your inner thighs with the barbell extended down towards the floor.
Keeping your upper arms stationary, exhale and curl the barbell towards your chest by flexing your elbows.
Hold for a brief moment at the top of the movement, then slowly lower the barbell back to the starting position while inhaling.
Repeat for the desired number of repetitions.

Using momentum to lift the weight instead of relying on the biceps.
Allowing the elbows to move forward during the curl, which shifts the focus away from the biceps. - Gripping the barbell too wide, which can engage the shoulders more than the biceps.
Arching the back or using improper form, which can lead to injury.

Focus on maintaining strict form throughout the exercise to maximize biceps engagement.
Squeeze and hold at the top of the movement to fully contract the biceps. - Control the weight on the way down to maximize muscle activation and prevent swinging.
Adjust the grip width based on comfort and biceps activation.

Primary Muscles: Biceps brachii - Secondary Muscles: Brachialis, brachioradialis