barbell seated close-grip concentration curl

How to do this exercise

1. Step:1 Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
2. Step:2 Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
3. Step:3 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
4. Step:4 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
5. Step:5 Repeat for the desired number of repetitions.