SEATED CLOSE-GRIP CONCENTRATION CURL

Learn How To Do Seated Close-Grip Concentration Curl And Its Benefits

HOW TO DO SEATED CLOSE-GRIP CONCENTRATION CURL

CLOSE-GRIP CONCENTRATION BARBELL CURL

The close-grip concentration barbell curl is an advanced exercise targeting the biceps muscles, offering a challenging variation to traditional curls.

HOW TO DO:

Sit on a bench or chair with feet flat on the ground, holding a barbell with an underhand grip, hands 6-8 inches apart.
Rest elbows on inner thighs, allowing the barbell to hang towards the floor.
Keeping upper arms stationary, curl the barbell towards shoulders, squeezing biceps.
Pause at the top, then lower barbell back to starting position.
Repeat for desired reps.

TIPS:

Use light weights to maintain proper form and prevent injury due to limited range of motion.
Ensure proper form by keeping back straight, core engaged, and avoiding swinging or momentum.
Focus on squeezing biceps at the top for maximum contraction and improved mind-muscle connection.

BENEFITS:

1. Biceps Muscle Activation: Targets biceps muscles, particularly the long head, aiding in size and strength gains over time.

2. Improved Grip Strength: Close-grip positioning requires greater grip strength, leading to enhanced grip for other exercises.

3. Increased Brachialis Activation: Targets and strengthens the brachialis muscle, enhancing arm definition and strength.