EZ Bar Seated Close-Grip Concentration Curl

Body Part: Upper Arms

Muscle: Biceps

Equipment: EZ Barbell

EZ Bar Seated Close-Grip Concentration Curl is a strict biceps exercise built around a seated, braced curl pattern. By pinning the upper arms against the inner thighs, you remove most of the body swing that usually sneaks into standing curls and force the biceps to do the work. The close grip on the EZ bar also gives the wrists a more natural angle than a straight bar, which makes the movement easier to repeat with control.

Because the bench, foot position, and thigh contact do most of the stabilizing, the setup matters more here than it does in a regular curl. Sit on a flat bench with your feet planted, lean slightly forward, and let the bar hang between your legs before you start the rep. That forward brace shortens the lever arm and keeps the elbows locked in place, turning the exercise into an honest test of elbow flexion instead of a whole-body heave.

Each repetition should feel like a smooth elbow curl with almost no shoulder movement. Drive the bar up by bending the elbows, keep the upper arms pressed into the thighs, and finish with the handles near the upper abs or lower chest depending on your arm length. At the top, squeeze the biceps hard without letting the elbows drift forward; on the way down, lower the bar slowly until the arms are nearly straight and the biceps are fully loaded in the stretched position.

This exercise is useful when you want focused biceps work after heavier pressing or pulling, or when you need a strict arm movement that does not rely on momentum. Lifters who struggle to keep their torso quiet during curls often do well here because the bench and thigh contact reduce cheating. The EZ grip also makes it a practical choice for people who dislike the strain of a straight bar on the wrists and forearms.

Keep the reps clean and deliberate. If the torso starts bouncing, the elbows lose contact with the thighs, or the wrists collapse back, the load is too heavy for this variation. A controlled tempo, a brief squeeze at the top, and a full but pain-free lowering phase will give you a more useful biceps stimulus than rushing through bigger-looking reps.

Instructions

• Sit on a flat bench with your feet planted slightly wider than hip width and hold the EZ bar with a close underhand grip.
• Lean forward just enough to place both elbows against the inside of your thighs, just above the knees, with the bar hanging between your shins.
• Set your shoulders down and keep your chest angled forward so your upper arms stay pinned to your thighs.
• Start with the elbows almost straight and the wrists stacked over the angled grips of the bar.
• Curl the bar upward by bending only at the elbows, keeping the bar close to your body and the upper arms fixed.
• Bring the handles toward your upper abs or lower chest, then squeeze the biceps hard for a brief pause.
• Lower the bar slowly until your arms are nearly straight and you feel a full stretch through the biceps without losing control.
• Keep breathing steady, exhale on the curl, and inhale as you lower the bar back to the start.
• When the set is done, guide the bar back to your thighs before standing up.

Tips & Tricks

• If your elbows slide off your thighs, widen your feet a little or lean forward more so the upper arms stay braced.
• Use the EZ bar grip that feels most natural on your wrists; the angled handles should let you curl without cranking the forearms back.
• Keep the bar close to your legs on the way up instead of letting it swing forward in front of your knees.
• Choose a lighter load than you would use for standing curls, because the strict seated position makes cheating much harder.
• Do not let your shoulders roll forward to finish the rep; the movement should come from the elbows, not a chest dip.
• A short squeeze at the top is more useful here than chasing extra height with your torso.
• Lowering under control matters a lot in this variation, since the stretched bottom position is where the biceps are loaded the most.
• If your wrists ache, reduce the load and use the more neutral part of the EZ bar instead of forcing a straight-bar position.

Frequently Asked Questions

What muscle does EZ Bar Seated Close Grip Concentration Curl target most?

The biceps are the main target, with the brachialis, brachioradialis, and forearm flexors helping stabilize the curl.

Can beginners perform this exercise?

Yes. It is a good beginner curl if the load stays light enough to keep both elbows pinned to the thighs and the torso quiet.

Why use an EZ Bar for this seated concentration curl?

The angled grip usually feels easier on the wrists and forearms than a straight bar, especially when you are curling from a tightly braced seated position.

Do my elbows have to stay against my inner thighs the whole time?

Yes. That thigh contact is what keeps the upper arms from swinging, which is the main reason this variation feels so strict.

How low should I lower the bar on EZ Bar Seated Close-Grip Concentration Curl?

Lower until your arms are nearly straight and you feel a strong biceps stretch, but stop before your shoulders roll forward or the bar drifts away from your legs.

What is the biggest mistake on this curl?

Most people try to finish the rep with their shoulders or torso instead of keeping the elbows fixed and the bar path tight.

Is this different from a regular concentration curl?

Yes. A regular concentration curl is usually done with one dumbbell, while this version uses an EZ bar with both arms working together and a close grip.

Where does this fit in a workout?

It works well as accessory biceps work after heavier presses, rows, or chin-ups, when you want strict tension without using a lot of body momentum.