Concentration curl with barbell and close grip
The barbell seated close grip concentration curl is a highly effective exercise for targeting the biceps, particularly the long head, which enhances the peak of the muscle. This exercise also engages the brachialis and forearm muscles, promoting overall arm strength. Athletes will benefit from improved grip strength, better arm muscle symmetry, and increased muscle mass. This curl helps in enhancing focus and muscle isolation, making it ideal for athletes looking to improve their arm aesthetics and functional strength for various sports.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
26kg
Avg. weight
57lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Starting Position: Sit on a flat bench with a barbell in front of you, positioned between your legs. Spread your legs, bend your knees, and place your feet flat on the floor.
- 2Grip and Arm Placement: Pick up the barbell using a supinated (palms-up) grip narrower than shoulder-width. Place the back of your upper arms on top of your inner thighs, around three and a half inches from the front of your knees. Extend your arms so the barbell is above the floor.
- 3Initial Movement: While keeping your upper arms stationary, curl the barbell upward by contracting your biceps. Exhale as you do this. Only your forearms should move during the curl.
- 4Peak Contraction: Continue curling until your biceps are fully contracted and the barbell reaches shoulder level. Hold this position for a second, squeezing your biceps.
- 5Return to Start: Slowly lower the barbell back to the starting position while inhaling. Ensure your movements are controlled and avoid swinging.
- 6Repeat: Perform the exercise for the recommended number of repetitions, maintaining proper form throughout.
Tips & Tricks
Position and Stability: Ensure you're seated securely on a bench with your feet flat on the floor to maintain balance and stability throughout the exercise.
Grip Width: Use a close grip on the barbell, typically shoulder-width or slightly narrower. This emphasizes the bicep peak and inner bicep.
Controlled Movement: Focus on slow, controlled motions. Avoid using momentum to lift the weight.
Isolation: Keep your upper arms stationary and only move your forearms. This isolates the biceps effectively.
Elbow Position: Keep your elbows tight against your sides to minimize shoulder engagement and further isolate the biceps.
Full Range of Motion: Lower the barbell until your arms are fully extended and curl it up as high as possible, squeezing your biceps at the top of the movement.
Squeeze at the Top: At the peak of the curl, hold for a second and squeeze your biceps to maximize muscle contraction.
Mind-Muscle Connection: Focus intensely on your biceps throughout the exercise to improve muscle engagement and effectiveness.
Breathing: Exhale during the curl (lifting phase) and inhale during the lowering phase. Proper breathing can help maintain control and endurance.
Light Weight for Beginners: Start with a lighter weight to perfect your form before progressing to heavier weights.
Supersets: Pair this exercise with a triceps movement in a superset to add intensity and overall arm development.
Alternate Arms: Perform concentration curls on one arm, then switch to the other. This ensures each bicep is worked equally.
Warm-Up: Always begin with a thorough warm-up to prepare your muscles and prevent injuries.
Check the Mirror: Use a mirror to monitor your form and ensure you’re not swinging your body or arms.
Spotter Assistance: Consider using a spotter if you go for heavier weights to maintain safety and assist in achieving those last few reps.
Rest Periods: Allow adequate rest between sets to avoid over-fatiguing your muscles.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
