About this exercise
The barbell seated close-grip concentration curl braces the elbows against the inner thighs to eliminate swinging and maximise bicep isolation. A close, narrow grip shifts extra tension to the long (outer) head of the biceps.
Barbell Seated Close-Grip Concentration Curl
Step by step instructions, muscle activation and variants for the Barbell Seated Close-Grip Concentration Curl.
MediumBiceps
How to Perform
- Sit on a bench with feet flat on the floor, holding a barbell with a close underhand grip (hands 15–25 cm apart)
- Lean forward slightly and press the back of your upper arms firmly against the inside of your thighs
- Curl the bar upward toward your chin, focusing on squeezing the biceps
- Hold at the top for a brief pause
- Slowly lower the bar back to the starting position without swinging or lifting your elbows off your thighs
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
About the Barbell Seated Close-Grip Concentration Curl
The Barbell Seated Close-Grip Concentration Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
