Arms · Barbell
Barbell Seated Close Grip Concentration Curl
How to do the barbell seated close grip concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench holding a barbell with a close, underhand grip, elbows braced against the insides of your thighs. Curl the bar up toward your shoulders by contracting your biceps, keeping your upper arms pinned in place. Lower the bar slowly until your arms are nearly straight.
- 1Feel your biceps contract as you curl the bar up against your braced
- 2elbows
- 3Keep your upper arms locked against your thighs so only your forearms move
- 4Squeeze at the top, then lower under control to feel the stretch
Common mistakes
- Don't swing the bar or lean back to generate momentum
- Avoid letting your elbows drift off your thighs
- Don't drop the weight quickly on the way down
Muscles worked
The barbell seated close grip concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
Kovo programs the barbell seated close grip concentration curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.