ez bar seated close grip concentration curl: technique and muscles worked

Animated demonstration of ez bar seated close grip concentration curl

How to do this exercise

Step:1 Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
Step:2 Rest your elbow on the inside of your thigh, just above the knee.
Step:3 Curl the barbell up towards your shoulder while keeping your upper arm stationary.
Step:4 Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: EZ bar
Body part: Arms
Target muscle: Biceps
Secondary muscle: Forearms

Hypertrophy grade

Good7 / 10

Nemeo’s take

The advantage of the seated version, bust leaning with the elbows pressed against the inside of the knees, is the almost total isolation. You remove any momentum coming from the back or shoulders. The tight grip on the EZ bar emphasizes the short head of the biceps (the inner part), which helps give width to the front arm. However, using a barbell rather than a dumbbell limits freedom of movement: you cannot perform wrist rotation (supination) at the end of the stroke, which is one of the key functions of the biceps for maximum contraction.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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ez bar seated close grip concentration curl

How to do this exercise

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