Biceps exercise · ez barbell
EZ Bar Seated Close Grip Concentration Curl
The ez bar seated close grip concentration curl is an ez barbell exercise that targets the biceps, with the forearms assisting.
- Target muscle
- Biceps
- Also works
- Forearms
- Equipment
- Ez barbell
- Body part
- Upper arms
How to do the ez bar seated close grip concentration curl
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every ez bar exercise.
