Exercise guide
EZ-Bar Seated Close-Grip Concentration Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise targets the biceps brachii with an emphasis on the long head and peak, using the inner grip of an EZ-bar and thigh-bracing 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.
- Grasp the EZ-bar with a close, underhand (supinated) grip on the innermost curves.
- Lean forward and brace the backs of your upper arms against the inside of your thighs, just above the knees.
- Start with your arms fully extended and the bar hanging toward the floor.
How to do it
- Exhale and curl the bar toward your chin by flexing the elbows, 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 bar back to the starting position using a controlled 3-second eccentric phase.
- Maintain a stationary torso throughout the movement, ensuring only the forearms move.
Form checklist
- Keep elbows locked against the inner thighs to prevent shoulder involvement.
- Maintain a flat back and engaged core; avoid rounding the spine excessively.
- Ensure a full range of motion by fully extending the arms at the bottom of each rep.
- Keep wrists neutral or slightly flexed to maintain tension on the biceps rather than the forearms.
Pro tips
- Focus on the 'mind-muscle connection' by visualizing the biceps peaking as you pull the bar toward your face.
- Avoid resting the bar at the bottom; keep slight tension on the muscle before starting the next repetition.
- Experiment with a slight forward lean to increase the stretch on the biceps at the start of the movement.
Make it harder
- Perform a 3-second isometric hold at the midpoint (90-degree angle) of every repetition.
- Implement '21s': perform 7 reps from bottom to midpoint, 7 from midpoint to top, and 7 full-range reps.
Frequently asked
- What muscles does the ez-bar seated close-grip concentration curl work?
- The ez-bar seated close-grip concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the ez-bar seated close-grip concentration curl?
- The ez-bar seated close-grip concentration curl uses ez barbell.
- Is the ez-bar seated close-grip concentration curl good for beginners?
- The ez-bar 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.