Seated Close-Grip Concentration Barbell Curl
How to do the 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.
How to program the Seated Close-Grip Concentration Barbell Curl
Sets and reps
As an isolation movement, the Seated Close-Grip Concentration Barbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Close-Grip Concentration Barbell Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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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.
What equipment do I need for the Seated Close-Grip Concentration Barbell Curl?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Seated Close-Grip Concentration Barbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
