Seated Close-Grip Concentration Barbell Curl

a.k.a. Concentration Curl

Differentiation: Mechanics

This variation of a Concentration Curl is unique. Here is how: you hold the Olympic bar with a close grip | instead of using a dumbbell. Using this hand position engages and develops the short head of your bicep. The close grip also forces you to keep the barbell balanced. Maintaining balance works your forearms.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Position the barbell on the floor in front of the flat bench.

6) Sit on the edge of the bench.

7) Place your feet flat on the floor. Spread your legs wide enough so you can grasp the bar between your legs.

8) Grasp the bar with your hands about 6 inches apart with your palms facing forward.

9) Fully extend your arms between your legs.

10) The back of your arms should be resting near your inner thighs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while curling the bar towards your shoulders.

3) ...until the bar reaches shoulder level.

4) This is the ending position.

5) When the bar has reached shoulder level, squeeze your biceps and hold the contraction for a count of one second.

6) Exhale while lowering the bar to starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows close to the sides of your thighs and only allow your biceps to lower the bar.

Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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