Concentration curl with barbell and close grip

Exercise overview

Primary muscle group: Arms

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 23

Average per rep (lbs)*: 51

Description: Starting 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. Grip 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. Initial 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. Peak Contraction: Continue curling until your biceps are fully contracted and the barbell reaches shoulder level. Hold this position for a second, squeezing your biceps. Return to Start: Slowly lower the barbell back to the starting position while inhaling. Ensure your movements are controlled and avoid swinging. Repeat: Perform the exercise for the recommended number of repetitions, maintaining proper form throughout.

Exercise ID: 00163

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Concentration curl with barbell and close grip

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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