Exercise guide
Barbell Seated Close-Grip Concentration Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation movement targets the biceps brachii with an emphasis on the long head and bicep peak by using a narrow grip and thigh-braced positioning to eliminate momentum.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet planted wider than shoulder-width apart.
- Grip a barbell with a close underhand (supinated) grip, approximately 6-8 inches apart.
- Lean your torso forward and brace the backs of your upper arms (triceps) against the inside of your thighs.
- Allow the barbell to hang at full arm extension between your legs.
How to do it
- Exhale and curl the barbell toward your chin by flexing at the elbows while keeping your upper arms pinned firmly against your thighs.
- Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
- Inhale and slowly lower the barbell back to the starting position using a controlled 3-second eccentric tempo.
- Maintain a stationary torso throughout the entire set to ensure the biceps are doing all the work.
Form checklist
- Keep your elbows fixed against your inner thighs; do not let them slide upward or outward.
- Maintain a flat back and avoid rounding your spine excessively while leaning forward.
- Ensure your wrists remain neutral or slightly extended to prevent forearm dominance.
- Avoid using a 'swinging' motion or using your legs to help propel the weight up.
Pro tips
- Focus on driving your pinkies toward your shoulders at the top of the curl to maximize the 'peak' contraction of the biceps.
- Keep your shoulders depressed and away from your ears to prevent the traps from taking over the lift.
Make it harder
- Incorporate '1.5 reps' by performing a full rep followed by a half rep from the bottom to the midpoint.
- Slow the eccentric (lowering) phase to 5 seconds to increase time under tension.
Frequently asked
- What muscles does the barbell seated close-grip concentration curl work?
- The barbell seated close-grip concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the barbell seated close-grip concentration curl?
- The barbell seated close-grip concentration curl uses barbell.
- Is the barbell seated close-grip concentration curl good for beginners?
- The barbell seated close-grip concentration curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.