Seated Close-Grip Concentration Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
Starting position
End position
How to Do Seated Close-Grip Concentration Barbell Curl
- Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
- Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Seated Close-Grip Concentration Barbell Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying High Bench Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
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2
Seated Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Seated Dumbbell Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Standing Concentration Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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6
Close-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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7
Dumbbell Prone Incline Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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8
Lying Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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9
Overhead Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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10
Reverse Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
Frequently Asked Questions
What muscles do seated close-grip concentration barbell curl work?
Seated Close-Grip Concentration Barbell Curl primarily works the biceps.
What equipment do I need for seated close-grip concentration barbell curl?
Seated Close-Grip Concentration Barbell Curl uses barbell.
Seated Close-Grip Concentration Barbell Curl: is it suitable for beginners?
Seated Close-Grip Concentration Barbell Curl is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of seated close-grip concentration barbell curl?
Lying High Bench Barbell Curl, Seated Dumbbell Curl, Seated Dumbbell Inner Biceps Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated close-grip concentration barbell curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated close-grip concentration barbell curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Close-Grip Concentration Barbell Curl with AI
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