Seated Close-grip Concentration Curl
Step by step
How to perform
- Hold a dumbbell in one hand and lean forward slightly, placing the back of your upper arm against the inside of your same-side thigh.
- Keep your back straight and your elbow tucked in, slowly curl the dumbbell up towards your shoulder, only moving your forearm.
- Hold the position for a second at the top, squeezing your bicep muscle, then slowly lower the dumbbell back to the starting position.
- Repeat the exercise for your desired number of repetitions, then switch arms.
Overview
About this exercise
The Seated Close-grip Concentration Curl is a targeted strength-building exercise that focuses on isolating the biceps for increased muscle definition and growth. This exercise is ideal for individuals at all fitness levels, especially those seeking to enhance their upper body strength and improve muscle tone. Incorporating Seated Close-grip Concentration Curls into a workout routine can lead to improved arm aesthetics and functional strength, making everyday tasks involving lifting or pulling easier.
Coaching cues
Form tips
Hold the dumbbell in your right hand, with your palm facing upward. Your grip should be firm but not overly tight. Avoid gripping the dumbbell too loosely as this can lead to a loss of control and potential injury.
Rest your right elbow on the inside of your right thigh, just above the knee. This provides the necessary support and isolates the bicep muscle. Avoid letting your elbow slip or move around during the exercise as it can reduce its effectiveness and lead to strain or injury.
Lift the dumbbell towards your shoulder in a slow and controlled manner, then lower it back down. Avoid jerky or rapid movements as these can lead to muscle strain and won
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