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Seated Close-Grip Concentration Barbell Curl

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Biceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps

How to perform Seated Close-Grip Concentration Barbell Curl

  1. Step 1. Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
  2. Step 2. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
  3. Step 3. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
  4. Step 4. Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of the close-grip concentration curl?

This movement isolates the biceps by using the inner thighs as a brace, which prevents momentum and emphasizes the peak of the muscle.

How should I position my arms for proper form?

Sit on a bench and lean forward, bracing your triceps against your inner thighs. Keep your elbows fixed in place to ensure the biceps do all the work.

What is a common mistake to avoid during this exercise?

Avoid using your torso to swing the weight upward. If your back or shoulders move significantly, the weight is likely too heavy for proper isolation.

What is a suitable alternative for beginners?

The standing cable curl or seated dumbbell concentration curl are effective alternatives that offer more stability and easier weight adjustments.

How should I program this exercise into my routine?

Perform 3 to 4 sets of 10 to 15 repetitions toward the end of a workout. Focus on a slow eccentric phase and a strong contraction at the top.

Sample sets & reps for Seated Close-Grip Concentration Barbell Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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