Seated Close-Grip Concentration Barbell Curl
Upper arms pressed against inner thighs
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps
How to do it
- Sit on a flat bench with legs spread wide and feet flat on the floor.
- Rest the back of your upper arms firmly against your inner thighs near the knees.
- Grasp the barbell with a close, supinated grip and let it hang between your legs.
- Curl the bar upward while keeping your upper arms completely stationary.
- Squeeze your biceps hard at the top of the movement.
- Lower the bar slowly back to the starting position under control.
Common mistakes
- Lifting the elbows off the thighs during the curl.
- Swinging the torso to heave the weight up.
- Dropping the weight too fast instead of controlling the descent.
- Using a grip that is too wide for a concentration curl.
Safety
Avoid hyperextending the elbow joint at the bottom of the movement.
Do not use excessive weight that forces the lower back to round.
Tips
- Press your triceps into your thighs to prevent elbow drift.
- Imagine rotating your pinkies toward your shoulders at the top.
- Keep your torso upright and avoid leaning back to generate momentum.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Close
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
