Barbell Seated Close-grip Concentration Curl
Expert Advice
Keep your elbows stationary and close to your body to isolate the biceps effectively.
How-to-do Steps
- Sit on the edge of a bench with your legs spread and a barbell in your hands with an underhand grip.
- Lean forward slightly and rest your elbows against the inside of your thighs.
- Curl the barbell up towards your shoulders, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Track Barbell Seated Close-grip Concentration Curl in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Barbell Seated Close-grip Concentration Curl primarily targets the Biceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Seated Close-grip Concentration Curl work?
Barbell Seated Close-grip Concentration Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Seated Close-grip Concentration Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Seated Close-grip Concentration Curl suitable for beginners?
Barbell Seated Close-grip Concentration Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
