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EZ-Bar Seated Close-Grip Concentration Curl
Seated isolation exercise using an EZ-bar with close grip to target the biceps peak and inner portion for arm size and definition; emphasizes controlled contraction with minimal momentum.
About Exercise
Equipment
EZ Bar, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Forearms
5/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the edge of a flat bench with feet flat and spread wide. Lean forward slightly, rest the back of your upper arms on your inner thighs, and grasp the EZ-bar with a close underhand grip, arms fully extended.
- Grip the EZ-bar with palms up, hands on inner angled sections, narrower than shoulder-width.
- Keep upper arms stationary against thighs, exhale, and curl the bar toward your shoulders by flexing forearms.
- Squeeze biceps at the top for one second.
- Inhale and slowly lower the bar to full arm extension, resisting the weight.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Elbows fixed on thighs
- Squeeze at the top
- Control the descent
- No body swing
- Full extension
Breathing
Inhale during the lowering phase and exhale as you curl the bar upward, bracing your core throughout.
Tempo
3-1-2
Range of Motion
Start with arms fully extended but elbows unlocked; curl until forearms touch upper arms, then lower to full stretch without hyperextension.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Do not lock elbows at bottom
- Stop if elbow pain occurs
- Use lighter load for beginners
Spotting
Spotting not required; self-spot by reducing weight if form breaks.
Common Mistakes
- Using momentum to lift
- Allowing elbows to lift off thighs
- Partial range of motion
- Excessive back arch
When to Avoid
- Acute elbow tendonitis
- Recent bicep strain
Flexibility Needed
- Wrist flexibility for grip
Build Up First
- Basic bicep curl form
Also known as
Seated Close-Grip EZ-Bar Curl, EZ-Bar Concentration Curl, Close-Grip Seated Bicep Curl
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