Image of Seated Close-grip Concentration Curl

Seated Close-grip Concentration Curl

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Primary Muscles:
Secondary Muscles:
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The Seated Close-grip Concentration Curl is a targeted strength-building exercise that focuses on isolating the biceps for increased muscle definition and growth. This exercise is ideal for individuals at all fitness levels, especially those seeking to enhance their upper body strength and improve muscle tone. Incorporating Seated Close-grip Concentration Curls into a workout routine can lead to improved arm aesthetics and functional strength, making everyday tasks involving lifting or pulling easier.


Step-by-step guide:

  1. Hold a dumbbell in one hand and lean forward slightly, placing the back of your upper arm against the inside of your same-side thigh.
  2. Keep your back straight and your elbow tucked in, slowly curl the dumbbell up towards your shoulder, only moving your forearm.
  3. Hold the position for a second at the top, squeezing your bicep muscle, then slowly lower the dumbbell back to the starting position.
  4. Repeat the exercise for your desired number of repetitions, then switch arms.

Exercise Tips:

  • Proper Grip: Hold the dumbbell in your right hand, with your palm facing upward. Your grip should be firm but not overly tight. Avoid gripping the dumbbell too loosely as this can lead to a loss of control and potential injury.
  • Elbow Position: Rest your right elbow on the inside of your right thigh, just above the knee. This provides the necessary support and isolates the bicep muscle. Avoid letting your elbow slip or move around during the exercise as it can reduce its effectiveness and lead to strain or injury.
  • Controlled Movement: Lift the dumbbell towards your shoulder in a slow and controlled manner, then lower it back down. Avoid jerky or rapid movements as these can lead to muscle strain and won


Can beginners do the Seated Close-grip Concentration Curl?

Yes, beginners can certainly do the Seated Close-grip Concentration Curl exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. As with any new exercise, it may be beneficial to have a personal trainer or experienced gym-goer demonstrate the proper technique first. Always remember to warm up before starting any exercise routine.

What are common variations of the Seated Close-grip Concentration Curl?

  • The Incline Bench Close-grip Concentration Curl is another variation where you sit on an incline bench, which can increase the range of motion and target different parts of your biceps.
  • The Preacher Close-grip Concentration Curl involves the use of a preacher bench, which can provide added support and isolate the biceps more effectively.
  • The Hammer Close-grip Concentration Curl is a variation that involves holding the dumbbell in a vertical position (like a hammer), which can target the brachialis muscle and the brachioradialis (a muscle of the forearm).
  • The Supine Close-grip Concentration Curl is another variation where you lie on your back on a flat bench, which can change the angle of the exercise and target your biceps from a different perspective.

What are good complementing exercises for the Seated Close-grip Concentration Curl?

  • Hammer Curls: Hammer curls also target the biceps and the brachialis, a muscle of the upper arm, complementing the Seated Close-grip Concentration Curl by working these muscles in a different grip position, which can lead to more comprehensive muscle development.
  • Tricep Dips: While this exercise primarily targets the triceps, it complements the Seated Close-grip Concentration Curl as it promotes balanced arm development and strength, which is important as strong triceps can help improve bicep exercises by providing stability and support.

Related keywords for Seated Close-grip Concentration Curl:

  • Barbell Bicep Exercise
  • Close-grip Concentration Curl
  • Seated Barbell Curl
  • Upper Arm Workout
  • Bicep Strengthening Exercise
  • Concentration Curl with Barbell
  • Seated Bicep Curl
  • Upper Arm Barbell Exercise
  • Close-grip Bicep Workout
  • Seated Concentration Curl Exercise
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