Seated Concentration Barbell Curl

Technique

How to perform Seated Concentration Barbell Curl

1. Sit on a flat bench with a barbell or EZ-bar positioned between your feet.
2. Spread your legs, bend your knees, and grasp the bar with a narrow underhand grip.
3. Place the backs of your upper arms against your inner thighs just above the knees and begin with your elbows extended.
4. Exhale as you curl the bar toward your shoulders while keeping your upper arms stationary.
5. Pause and squeeze your biceps at the top, then inhale as you lower the bar under control to the starting position.
6. Avoid swinging and repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.