Seated Close-Grip Concentration Barbell Curl

Biceps · Barbell

How to do it

Sit on a flat bench with a straight or EZ bar on the floor between your legs, legs spread wide. Lean forward and grip the bar underhand with your **hands close together**. Curl bending only the elbows to your chest, without the upper arms moving, and lower slowly. Seated and hinged, the arm hangs and the biceps cannot ask anything for help. The classic mistake is sitting up as you lift: the torso stays hinged for the whole set.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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