Seated Close-Grip Concentration Barbell Curl

Seated Close-Grip Concentration Barbell Curl is a strength - thigh-supported bilateral elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - thigh-supported bilateral elbow flexion

Exercise technique

Sit
Sit on a bench with your knees apart and feet planted.
Bar
Position a barbell or EZ bar between your legs.
Grip
Take an underhand grip narrower than shoulder width.
Support
Rest the backs of your upper arms against your inner thighs slightly behind your knees.
Curl
Maintain support contact and raise the bar.
Pause
Squeeze briefly as your forearms approach your upper arms.
Lower
Extend your elbows slowly without striking the floor with the bar.

Key technique points

Do not press the elbow bone directly against your knee.
Maintain wrist comfort in the close grip.
Keep your upper arms fixed against your thighs.
Do not pull your torso upward.
Exhale as you curl.
Leave room between your legs for the bar.

Common mistakes

Lifting the arms off the thighs

Do not lose concentration support through shoulder swinging.

Squeezing with the knees

Do not narrow the bar path between your legs.

Bending the wrists

Do not force the narrow supinated grip through wrist-joint bending.

Raising the torso

Do not accelerate the bar with momentum from your seated position.

Jerking from the bottom

Do not load the extended elbow with a sudden pull.

Striking the floor

Do not finish the bottom position by bouncing the bar off the floor.

Frequently asked questions