Ez Bar Seated Close Grip Concentration Curl
Ez Bar Seated Close Grip Concentration Curl is a step up once the basics feel easy and fits late in an arms workout.
How to do Ez Bar Seated Close Grip Concentration Curl
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Ez Bar Seated Close Grip Concentration Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Slow the eccentric before you add another plate.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the wrists stacked before chasing extra load.
Common Ez Bar Seated Close Grip Concentration Curl Mistakes
Setting the hands unevenly across the bends
Use the same bend on both sides so the load stays centred.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
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Ez Bar Seated Close Grip Concentration Curl — Frequently Asked Questions
How do you do the Ez Bar Seated Close Grip Concentration Curl?
Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip. Rest your elbow on the inside of your thigh, just above the knee. Curl the barbell up towards your shoulder while keeping your upper arm stationary. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ez Bar Seated Close Grip Concentration Curl work?
The Ez Bar Seated Close Grip Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with an EZ bar.
How many sets and reps of the Ez Bar Seated Close Grip Concentration Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Bar Seated Close Grip Concentration Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Ez Bar Seated Close Grip Concentration Curl?
Try the Cable Drag Curl, Dumbbell Incline Curl V. 2 or the Weighted Standing Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
