Barbell Seated Close-Grip Concentration Curl
Isolate and build your biceps with the Barbell Seated Close-Grip Concentration Curl! Focus your strength for maximum gains.
The Barbell Seated Close-Grip Concentration Curl mainly works the biceps, with help from the forearms. You'll need: exercise bench or barbell.
Required Equipment
Barbell Seated Close-Grip Concentration Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Barbell Seated Close-Grip Concentration Curl Variations and Alternatives
How to do the Barbell Seated Close-Grip Concentration Curl
1. Sit down on a flat bench with a barbell placed in front of you.
2. Bend forward at the hips and grab the barbell with a close grip, hands about shoulder-width apart or slightly narrower.
3. Rest your elbows against the insides of your thighs for support. This is your starting position.
4. Curl the barbell up towards your shoulders by flexing your biceps. Keep your upper arms stationary, using only your forearms to lift the weight.
5. Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.
6. Maintain control throughout the exercise, avoiding any swinging or excessive momentum. Keep your back straight and your head in a neutral position.
7. Repeat for the desired number of repetitions and sets.
Ensure that you have selected an appropriate weight for your strength level, and perform this exercise in a controlled manner to maximize bicep engagement and minimize the risk of injury.
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Barbell Seated Close-Grip Concentration Curl FAQs
What muscles does the Barbell Seated Close-Grip Concentration Curl work?
The Barbell Seated Close-Grip Concentration Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Barbell Seated Close-Grip Concentration Curl?
Exercise bench or barbell.
What workout day should the Barbell Seated Close-Grip Concentration Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Seated Close-Grip Concentration Curl variations and alternatives?
Similar exercises include the Barbell Curl, Barbell Standing Close-Grip Curl, Barbell Standing Concentration Curl and Barbell Standing Wide-Grip Bicep Curl.
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