Seated Close-Grip Concentration Curl

Exercise / Biceps

Close-Grip Concentration Barbell Curl

The close-grip concentration barbell curl is an exercise that targets the biceps muscles in the arms. It is a slightly more difficult version of the normal dumbbell concentration exercise and may not be suitable for beginners. However, it is a great arm movement to stimulate the muscle fibers at the top of the brachialis muscle and biceps.

How To do:

Seated close-grip concentration curl

  1. Sit on a bench or chair with your feet flat on the ground and hold a barbell with an underhand grip (palms facing up) with your hands about 6-8 inches apart.
  2. Rest your elbows on the inside of your thighs and allow the barbell to hang down towards the floor.
  3. Keeping your upper arms stationary, curl the barbell up towards your shoulders, squeezing your biceps muscles as you lift.
  4. Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of reps.


It is important to use light weights when performing this exercise, rather than lifting too much weight. This is because the seated close-grip concentration curl limits your range of motion to increase the effectiveness of the movement. Using heavy weights can lead to poor form and reduced effectiveness, while also increasing the risk of injury.

When performing the close-grip concentration barbell curl, it is important to maintain proper form throughout the exercise. This includes keeping your back straight and your core engaged, as well as avoiding swinging or using momentum to lift the weight.

By focusing on squeezing your biceps muscles at the top of the movement, you can maximize the contraction and improve your mind-muscle connection, leading to greater results over time.

Seated Close-Grip Concentration Curl – Benefits

1- Biceps muscle activation: The close-grip concentration barbell curl targets the biceps muscles of the arms, helping to increase their size and strength over time. The exercise also places more emphasis on the long head of the biceps, which is responsible for the biceps peak.

2- Improved grip strength: The close-grip position of the barbell during the exercise requires greater grip strength to hold onto the weight. Over time, this can lead to improved grip strength, which can benefit other exercises that require a strong grip.

3- Increased brachialis activation: The brachialis muscle is located underneath the biceps and is often overlooked. However, by performing the close-grip concentration barbell curl, you can target and strengthen this muscle, leading to greater arm definition and strength.

In conclusion, the seated close-grip concentration curl is a great exercise for targeting the biceps muscles in the arms. While it may not be suitable for beginners, it can be a valuable addition to the arm workout routine of more advanced lifters. By using light weights and maintaining proper form, you can effectively stimulate muscle growth and improve the definition and strength of your biceps over time.

Close-Grip Concentration Barbell Curl – Muscles Worked

Target - Brachialis
Synergists - Biceps Brachii
Synergists - Brachioradialis
Stabilizers - Wrist Flexors
biceps anatomy