EZ Bar Seated Close Grip Concentration Curl
EZ Bar Seated Close Grip Concentration Curl Exercise Description
The EZ Bar Seated Close‑Grip Concentration Curl emphasizes strict elbow flexion in a stable, seated position. The EZ bar’s angled inner grips allow a supinated to slightly neutral hand position that many find more comfortable at the wrists than a straight bar. Primary demand is on the biceps brachii, with assistance from the brachialis and brachioradialis; the forearm flexors contribute to grip and wrist stability. The close hand position encourages the elbows to stay near the torso, helping you minimize shoulder motion and reduce body sway. Focus on a smooth lift and a controlled lowering while keeping a neutral spine, steady shoulder position, and quiet upper arms through a comfortable range of motion.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Flexor Carpi Radialis, Flexor Digitorum Superficialis, Rhomboid Major, Transversus Abdominis, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: EZ Barbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Single-joint
- Muscle Location: Outer Bicep
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The EZ Bar Seated Close Grip Concentration Curl Exercise
‘- Sit tall on the bench edge with feet flat and knees roughly 90 degrees.
– Grip the EZ bar on the inner angled handles (close, around shoulder‑width or slightly inside), palms up; keep wrists neutral.
– Set your shoulder blades slightly down and back; brace lightly through your trunk.
– Let the bar hang with arms extended, elbows close to your sides or just in front of your thighs—avoid hyperextending the elbows.
– Curl by flexing the elbows only; keep upper arms still and torso quiet.
– Raise until forearms are near vertical or the bar approaches the lower chest without the shoulders shrugging forward.
– Briefly pause while maintaining wrist neutrality.
– Lower the bar under control to full, comfortable elbow extension while keeping the shoulders set.
– Maintain even pressure through your feet; avoid leaning back, swinging, or flaring the elbows.
– If you feel joint discomfort, adjust grip width slightly and ensure wrists remain straight.
EZ Bar Seated Close Grip Concentration Curl Tips
‘- Sit tall on the bench edge with feet flat and knees around 90 degrees to create a stable base.
– Grip the inner angled EZ bar handles close (around shoulder‑width or slightly inside) with palms up.
– Keep your wrists neutral/straight throughout the movement.
– Set your shoulder blades slightly down and back and brace lightly through your trunk before curling.
– Let the bar hang with arms extended, elbows close to your sides or just in front of your thighs, without hyperextending the elbows.
– Curl by flexing only at the elbows, keeping your upper arms still and torso quiet.
– Raise until your forearms are near vertical or the bar approaches your lower chest without letting your shoulders shrug forward.
– Briefly pause at the top while maintaining wrist neutrality and steady shoulders.
– Lower the bar under control to a full, comfortable elbow extension while keeping your shoulders set.
– Maintain even pressure through your feet; avoid leaning back, swinging, or flaring your elbows, and if you feel joint discomfort, adjust grip width slightly and ensure wrists remain straight.
EZ Bar Seated Close Grip Concentration Curl Beginner Introduction
The EZ Bar Seated Close‑Grip Concentration Curl is a seated arm‑training movement that centers on bending at the elbows while the rest of the body stays relatively still. Using the EZ bar’s inner, slanted handles places the hands in a palms‑up to slightly turned position, which many lifters find easier on the wrists than a straight bar. Because the hands are set close together, the elbows stay tucked near the sides of the body, so the motion comes mostly from the elbow joint rather than from swinging through the shoulders or torso.
This curl style targets the biceps as the main workers, with help from the upper arms and forearms to control the bar and support gripping. The seated posture and grounded feet contribute to a solid base, encouraging a steady trunk and calm shoulders while the bar travels up and down. The overall feel is one of deliberate, unhurried movement, emphasizing muscle tension and control through a comfortable arc rather than heaving the weight.