Intermediate
BARBELL SEATED CLOSE-GRIP CONCENTRATION CURL
Upper arms
Body Part
Biceps
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
2
Step:2 Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
3
Step:3 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
4
Step:4 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
