Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The Seated Close-Grip Concentration Barbell Curl primarily works the biceps. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Seated Close-Grip Concentration Barbell Curl sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Biceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
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Different equipment, same muscle
These movements also target the biceps using something else.
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