Seated Close-Grip Concentration Barbell Curl

Instructions

1. 1.Sit on the end of a bench with a barbell or E-Z bar. Spread your legs to be just over shoulder width apart. Holding the bar in a underhand close grip (less than shoulder width apart), place the back of your upper arms on your inner thighs, bending forward as you do so.
2. 2.Your arms should be fully extended and the barbell should not be touching the floor. This will be your starting position.
3. 3.Raise the barbell up towards your shoulders and squeeze your biceps at the top before slowly returning to the starting position.
4. 4.Repeat for as many repetitions as required.

Tips

• Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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