Concentration curl with barbell and close grip

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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

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Works on iOS 15.0 and above.