Barbell Seated Close-grip Concentration Curl
Step by step
How to perform
- Grasp the barbell with a close underhand grip (palms facing toward you) and your arms fully extended.
- Slowly curl the barbell up towards your chest, keeping your upper arms stationary and using your forearms to lift the weight.
- Hold the curl at the top of the movement for a moment, squeezing your biceps.
- Then, slowly lower the barbell back down to the starting position, fully extending your arms, and repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Barbell Seated Close-grip Concentration Curl is a targeted strength training exercise that primarily benefits the biceps, promoting muscle growth and endurance. This exercise is suitable for individuals at all fitness levels, particularly those looking to enhance their arm strength and definition. People would want to incorporate this exercise into their routine to improve upper body strength, enhance muscle tone, and achieve a more sculpted arm appearance.
Coaching cues
Form tips
Hold the barbell with a close grip, hands shoulder-width apart. Ensure your palms are facing upward. A common mistake is gripping the barbell too wide or too narrow, which can strain your wrists and limit the effectiveness of the exercise.
When performing the curl, lift the barbell towards your chest in a slow and controlled manner, then lower it back down slowly. Avoid the temptation to use momentum or to perform the exercise too quickly, as this can lead to injury and will not effectively target the muscles.
Make sure to fully extend your arms at the bottom of the movement and fully curl the barbell at the top. This will ensure
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