The Barbell Seated Close-Grip Concentration Curl is a strength training exercise that targets the biceps muscles in the arms. This exercise is performed sitting down with a barbell and focuses on isolating the biceps for maximum muscle activation.
How to perform
To perform the Barbell Seated Close-Grip Concentration Curl, follow these steps:1. Sit on a flat bench with your back straight and feet flat on the floor. Place a barbell in front of you on the floor.
2. Grasp the barbell with an underhand grip, placing your hands close together on the barbell.
3. Keeping your elbows close to your sides, curl the barbell up towards your shoulders by flexing your biceps. Focus on squeezing and contracting the biceps throughout the movement.
4. Hold the top position for a brief moment and then slowly lower the barbell back down to the starting position.
5. Repeat for the desired number of repetitions, typically 3-4 sets of 8-12 reps.
6. Make sure to maintain good posture throughout the exercise, keeping your back straight and chest up.
7. It is important to use a controlled and steady movement, avoiding swinging or jerking the weight up.
8. Remember to breathe properly throughout the exercise, exhaling as you lift the weight and inhaling as you lower it.
9. If you are a beginner, start with light weights and gradually increase the weight as you build strength and proficiency in the exercise.
Overall, the Barbell Seated Close-Grip Concentration Curl is a great exercise to target and develop the biceps muscles, helping to improve arm strength and definition.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.