Seated Close-Grip Concentration Barbell Curl

An intermediate strength exercise for the biceps, done with a barbell, a bench or box and an EZ bar.

Movement guide

Seated Close-Grip Concentration Barbell Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box + EZ curl bar

Muscle focusBiceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Standing Concentration Curl demonstrated on the 3D figure

3D demoStanding Concentration CurlBeginner · A dumbbell

Similar move, beginner grade.

This move

Seated Close-Grip Concentration Barbell CurlIntermediate · A barbell + A bench or box + EZ curl bar

Intermediate grade (source-assigned).

Harder option

3D demoChin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A barbell + A bench or box + EZ curl bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Concentration CurlsBeginner · A dumbbell + A bench or box

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

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Questions people ask

What muscles does the Seated Close-Grip Concentration Barbell Curl work?

Mainly the biceps.

What equipment do I need for the Seated Close-Grip Concentration Barbell Curl?

A barbell + A bench or box + EZ curl bar.

Is the Seated Close-Grip Concentration Barbell Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Standing Concentration Curl.

What is an easier alternative to the Seated Close-Grip Concentration Barbell Curl?

Try the Standing Concentration Curl. It works similar muscles at a lower grade.

How do I make the Seated Close-Grip Concentration Barbell Curl harder?

Progress to the Chin-up, or add load, range or slower lowering once your form is solid.