Exercise guide
Seated Close-Grip Concentration Barbell Curl
The Seated Close-Grip Concentration Barbell Curl supports both upper arms against the inner thighs while a narrow underhand grip curls a barbell or EZ-bar. The biceps provide the primary elbow-flexion force.
Training context
Before Adding the Concentration Barbell Curl
This is an unusual bilateral setup that requires enough space between the legs for the bar to move freely. An EZ-bar may provide a more comfortable wrist angle than a straight bar.
The upper arms should remain supported without pressing the elbows directly into the knees. Use a load that can be lifted from and returned to the floor safely.
Technique overview
Keep both upper arms supported
Sit with the feet planted and place the backs of the upper arms against the inner thighs. Curl the bar by bending the elbows while the arms remain supported. Pause before the shoulders move forward, then lower slowly until the elbows approach a comfortable extended position.
Treat this as an overview and use a range, pace, and setup you can control.