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Biceps

Seated Close-Grip Concentration Barbell Curl

Seated Close-Grip Concentration Barbell Curl (Start)Seated Close-Grip Concentration Barbell Curl (End)
LevelIntermediateEquipmentBarbellMechanicIsolationForcePull

A seated barbell curl with the bar held close and the elbows braced against your inner thighs to isolate the biceps.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit on a bench with your feet wide and a barbell held with a close underhand grip.
  2. 2Lean forward and rest your elbows against your inner thighs.

How to perform

  1. 1Curl the bar toward your chest.
  2. 2Squeeze your biceps at the top.
  3. 3Lower the bar slowly until your arms are almost straight.
  4. 4Repeat.

Alternatives

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More with Barbell

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Stretches for Biceps

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