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Seated Close-Grip Concentration Barbell Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Seated Close-Grip Concentration Barbell Curl - Exercise Guide

Step 1

Sit on the end of a flat bench.

Step 2

Spread your legs to your sides with your knees bent and feet on the floor.

Step 3

Place a barbell or an EZ Curl Bar in front of you in between your legs.

Step 4

Pick up the barbell with both hands using a supinated grip (palms facing your body). Your grip should be closer than shoulder-width.

Step 5

Place the back of your upper arms on top of your inner thighs. Your arms should be extended downwards with the barbell slightly off the floor. Make sure that your upper arms remain stationary and only your forearms should move all throughout this exercise. This is your starting position.

Step 6

Curl the barbell up. Continue until the barbell is at shoulder level and your biceps are fully contracted. Exhale as you do this.

Step 7

Pause for a moment and squeeze your biceps.

Step 8

Slowly lower the barbell down until you’re back to your starting position. Inhale as you do this.

Step 9

Repeat until the recommended amount of repetitions is reached.


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