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Barbell Seated Close-grip Concentration Curl

Barbell Seated Close-grip Concentration Curl

The Barbell Seated Close-grip Concentration Curl is an advanced bicep exercise that targets the brachialis, brachioradialis, and biceps muscles. This exercise provides an intense and focused contraction of the biceps, helping to build strength and size in the upper arm region. To perform this exercise, you will need a barbell and a flat bench. Start by sitting on the bench with your feet flat on the floor and your back straight. Grasp the barbell with an underhand grip, keeping your hands close together, just a few inches apart. Rest your forearms on your thighs, letting the barbell hang down in front of you. Keeping your upper arms stationary, slowly curl the barbell up towards your chest, focusing on contracting the bicep muscles. Hold the contracted position for a brief moment, squeezing the biceps, before slowly lowering the barbell back down to the starting position. Repeat for the desired number of repetitions. The Barbell Seated Close-grip Concentration Curl is beneficial for those looking to build upper arm strength and size. It places a greater emphasis on the long head of the biceps, helping to create a peak in the muscle. Remember to choose an appropriate weight that challenges you without compromising form, and always warm up properly before attempting this exercise to prevent injury. With consistent practice, this exercise can contribute to well-developed and defined biceps.


  • Sit on a bench with your feet planted firmly on the floor and hold a barbell with an underhand grip, hands placed close together.
  • Rest your elbows against your inner thighs, just above your knees, and position your upper arms parallel to the ground.
  • Keep your back straight and engage your abdominal muscles for stability.
  • Exhale and curl the barbell upwards, contracting your biceps as you lift the weight.
  • Continue the curling motion until the barbell is close to your chest, maintaining a controlled movement.
  • Pause for a brief moment at the top of the movement to maximize the contraction of your biceps.
  • Inhale and slowly lower the barbell back to the starting position, allowing your arms to fully extend.
  • Repeat for the recommended number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to ensure you are targeting the biceps effectively.
  • Increase the weight gradually to challenge your muscles and continue to see progress over time.
  • Maintain a controlled and slow movement throughout the exercise for maximum muscle activation.
  • Ensure that your back is straight and supported against a bench or chair to avoid straining your lower back.
  • Engage your core muscles throughout the exercise to stabilize your body and improve overall control.
  • Exhale during the concentric phase of the curl (lifting phase) and inhale during the eccentric phase (lowering phase) to optimize breathing and muscle engagement.
  • Incorporate a variety of bicep exercises into your routine to target your muscles from different angles and prevent plateauing.
  • Gradually increase the number of repetitions and sets as your strength and endurance improve.
  • Properly warm up before performing this exercise to reduce the risk of injury and increase blood flow to the muscles.
  • Listen to your body and rest if you experience any pain or discomfort during the exercise.

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