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EZ-Bar Seated Close-Grip Concentration Curl
Sit on a bench with your feet flat, holding an EZ-Bar with a close underhand grip and your elbows resting on the inside of your thighs. Keeping your back straight and elbows stationary, curl the bar upward toward your shoulders, then lower it slowly to the starting position. Focus on squeezing your biceps at the top of the movement for maximum contraction.
- Target muscles
- Biceps
- Also works
- Forearms
- Equipment
- Bench, EZ bar
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 75 of 100
EZ-Bar Seated Close-Grip Concentration Curl: how to do it
- Sit on a flat bench with your feet flat on the ground, positioned shoulder-width apart. Hold an EZ-Bar with a close grip (palms facing up) and rest your elbows on the inside of your thighs.
- Keep your back straight and your core engaged throughout the movement.
- Slowly curl the EZ-Bar upward by contracting your biceps, keeping your elbows stationary and close to your thighs.
- Continue curling until the bar reaches shoulder level or as far as your range of motion allows.
- Pause briefly at the top of the movement, squeezing your biceps for maximum contraction.
- Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms.
- Repeat for the desired number of repetitions.
Common mistakes
Avoid swinging the bar or using your back to lift the weight, as this reduces bicep engagement and increases injury risk. Also, keep your elbows fixed against your thighs and lower the bar slowly to maintain muscle tension throughout the rep.
Alternatives
More Biceps exercises
Questions about EZ-Bar Seated Close-Grip Concentration Curl
What muscles does the EZ-Bar Seated Close-Grip Concentration Curl work?
This exercise primarily targets the biceps, especially the long head for a fuller peak. It also engages the forearm flexors as secondary muscles, helping improve grip strength while isolating the biceps for maximum contraction.
What equipment do I need for the EZ-Bar Seated Close-Grip Concentration Curl, and are there alternatives?
You’ll need a bench and an EZ-Bar to perform this curl effectively. If you don’t have access to an EZ-Bar, you can use a straight barbell or dumbbells, though the hand positioning and wrist comfort may feel different.
Is the EZ-Bar Seated Close-Grip Concentration Curl suitable for beginners?
Yes, beginners can perform this exercise as long as they start with a light weight and focus on proper form. The seated, stable position helps control movement and reduce momentum, making it easier to learn correct bicep isolation.
What are common mistakes to avoid during this exercise?
Avoid swinging the bar or using your back to lift the weight, as this reduces bicep engagement and increases injury risk. Also, keep your elbows fixed against your thighs and lower the bar slowly to maintain muscle tension throughout the rep.
How many sets and reps should I do for best results?
For strength and muscle growth, perform 3–4 sets of 8–12 repetitions with controlled movement. Beginners may start with 2–3 sets of 10–15 reps to build endurance and technique before increasing resistance.
What are the safety considerations when performing the EZ-Bar Seated Close-Grip Concentration Curl?
Choose a weight you can lift without straining, and maintain a straight back throughout the movement. Avoid jerking motions, and ensure your elbows are securely braced on your thighs to protect the wrist and elbow joints.
Are there variations or modifications for the EZ-Bar Seated Close-Grip Concentration Curl?
You can vary the grip width on the EZ-Bar to change muscle emphasis or switch to a single-arm dumbbell concentration curl for better unilateral strength development. Slow negatives or pause reps at the top can also intensify the workout.