Seated Close-Grip Concentration Barbell Curl

What it is

This exercise isolates your biceps, helping you build peak contraction and muscle definition. You perform a focused curl movement while seated, with your upper arms braced against your inner thighs. It primarily targets the biceps brachii, enhancing both strength and size in your upper arms.

Technique tips

• Brace your upper arms firmly against your inner thighs.
• Maintain a controlled, steady pace; avoid any swinging motion.
• Exhale as you lift the barbell, then inhale as you lower it.
• Squeeze your biceps hard at the peak of the contraction.
• Keep your torso stable and still throughout the exercise.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.