Ez Bar Seated Close Grip Concentration Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ez Bar Seated Close Grip Concentration Curl is an isolation exercise designed to target the biceps while also engaging the forearms as a secondary muscle group. Performed using an EZ bar, this exercise is executed from a seated position with the upper arms resting against the inner thighs, allowing for strict form and minimal body movement. The close-grip hand position emphasizes the biceps’ peak contraction and recruits the brachialis and brachioradialis in the forearms for additional support. By curling the bar in a controlled motion and fully extending the arms at the bottom, the exercise maximizes tension on the biceps while reducing momentum, making it highly effective for building arm strength and definition.
How to Perform
Sit firmly on a flat bench with your feet planted on the ground, holding the EZ bar with a close grip, palms facing upward. Position your hands slightly inside shoulder width to focus on the biceps.
Press your upper arms gently against the inner sides of your thighs and allow your arms to extend downward naturally, letting the EZ bar hang in front of you. Maintain a straight back and keep your shoulders relaxed but stable.
With controlled motion, curl the EZ bar upward toward your shoulders, keeping your elbows fixed in place. Pause briefly at the top to actively contract your biceps and engage the forearms.
Gradually lower the EZ bar back to the starting position, fully straightening your arms while maintaining tension in the biceps throughout the descent.
Continue this motion for the planned number of repetitions, focusing on smooth, deliberate movements to avoid using momentum and ensure maximum biceps activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on slow and controlled movements to keep tension on the biceps and prevent momentum.
Avoid lifting your elbows off your thighs, as it reduces isolation and shifts effort away from the biceps.
Keep your wrists neutral and avoid bending them backward or forward to prevent strain.
Do not use excessively heavy weights that force swinging or jerking of the bar.
Squeeze your biceps at the top of the curl for maximum contraction and better activation.
Lower the bar slowly instead of dropping it, maintaining constant tension on the muscles.
Maintain an upright posture with shoulders back to protect your lower back.
Avoid flaring your elbows outward, which can reduce biceps engagement and increase shoulder stress.
Focus on mind-muscle connection, consciously feeling the biceps and forearms work throughout each rep.
Rest briefly between reps if needed to maintain proper form rather than compromising technique.
How Not to Perform
Do not lift your elbows off your thighs, as this shifts the load to your shoulders and reduces biceps isolation.
Avoid swinging or jerking the bar with your torso, which wastes energy and can strain your lower back.
Do not use excessively heavy weights that force you to compromise form or momentum.
Avoid letting your wrists bend backward or forward; keep them neutral to prevent strain or injury.
Do not rush through the reps; rapid motion reduces muscle engagement and increases risk of injury.
Avoid flaring your elbows outward, which shifts tension away from the biceps and stresses the shoulders.
Do not lock out your elbows aggressively at the bottom; this can place unnecessary stress on the joints.
Avoid neglecting the squeeze at the top of the curl, as this decreases biceps activation and overall effectiveness.
Do not hunch your back or lean forward; maintain an upright posture to protect your spine.
Avoid distractions or lack of focus—mind-muscle connection is essential to target the biceps and forearms properly.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
