SPLYT · Workouts · Routines · Exercises · Tools
Biceps · Barbell · Intermediate

How to do Barbell Seated Close-grip Concentration Curl

The barbell seated close-grip concentration curl is an isolation exercise targeting the biceps, performed while seated with a barbell using a close grip. It emphasizes strict form and biceps contraction by bracing the upper arms against the inner thighs.

Barbell Seated Close-grip Concentration Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Barbell
Level
Intermediate
Category
Biceps

How to do Barbell Seated Close-grip Concentration Curl, step by step

  1. Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
  2. Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
  3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
  4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Barbell Seated Close-grip Concentration Curl works your biceps as the main mover, with help from your forearms.

Track Barbell Seated Close-grip Concentration Curl in SPLYT

Barbell Seated Close-grip Concentration Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More biceps exercises

All 159 biceps exercises →

More with a barbell

Every barbell exercise → · The full exercise library →