How to do the Barbell Seated Close-grip Concentration Curl
Barbell Seated Close-grip Concentration Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Barbell Seated Close-grip Concentration Curl demonstration · © GymiaFit
Barbell Seated Close-grip Concentration Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Seated Close-grip Concentration Curl step by step
- 1Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
- 2Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
- 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
- 4Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Seated Close-grip Concentration Curl — questions
What muscles does the Barbell Seated Close-grip Concentration Curl work?
The Barbell Seated Close-grip Concentration Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Barbell Seated Close-grip Concentration Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Seated Close-grip Concentration Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Seated Close-grip Concentration Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Seated Close-grip Concentration Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.