Seated Barbell Close-Grip Concentration Curl

Setup

1. 01Sit on the end of a flat bench with feet wide and flat on the floor.
2. 02Hold the bar with an underhand grip, hands 6 to 8 inches apart.
3. 03Lean forward from the hips and brace the backs of both upper arms against the inner thighs.
4. 04Let the arms hang toward the floor with elbows extended.

Execution

1. 01Curl the bar up toward the chin while the upper arms stay braced.
2. 02Keep the torso still as the bar rises.
3. 03Squeeze the biceps hard at the top.
4. 04Lower the bar slowly back to full extension.

Checkpoints

• -Upper arms stay pinned against the thighs the whole set.
• -The torso holds its forward lean without rocking.
• -Elbows reach full extension at the bottom of each rep.
• -Wrists stay neutral under the close grip.

Common mistakes

• -Rocking the torso backward to lift the bar.
• -Letting the elbows slip off the thighs mid-set.
• -Shorting the bottom half of the range.
• -Gripping so narrow that the wrists twist.