Seated EZ Bar Close-Grip Concentration Curl

Setup

1. 01Sit on the end of a flat bench with feet wide and flat on the floor.
2. 02Grip the EZ bar on the inner angled handles with hands close together.
3. 03Hinge forward slightly and brace the backs of both upper arms against the inner thighs.
4. 04Let the bar hang at full elbow extension between the legs.

Execution

1. 01Curl the bar up toward the chin while the upper arms stay pinned to the thighs.
2. 02Squeeze the biceps hard at the top of the arc.
3. 03Lower under control back to full extension.
4. 04Keep the torso angle constant from first rep to last.

Checkpoints

• -Upper arms stay in contact with the inner thighs all set long.
• -Elbows reach full extension at the bottom of every rep.
• -Wrists stay neutral on the angled handles.
• -Torso stays hinged and still; only the forearms move.

Common mistakes

• -Rocking the torso backward to lift the bar.
• -Letting the elbows slide off the thighs as fatigue builds.
• -Cutting the bottom range and never reaching full extension.
• -Choosing a bar too heavy to control through the full arc.