barbell seated close-grip concentration curl

Equipment

barbell

Target muscle

biceps

How to perform

1. 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. 2

   Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.

3. 3

   Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.

4. 4

   Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.

5. 5

   Repeat for the desired number of repetitions.