Arms / Beginner / Isolation (single joint)

Seated Barbell Concentration Curl

A seated, bent-forward close-grip barbell curl with the elbows braced on the thighs to isolate the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Sit on the end of a bench with your feet wide and lean forward with a flat back.
2. Grip a barbell underhand with hands about 15 cm apart and brace your elbows against your inner thighs.
3. Curl the bar up toward your chest.
4. Lower slowly until the arms are extended near the floor.

Tips

• Keep everything still except the forearms.
• Use a light load.

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