Concentration Curl - Seated Close Grip Bar
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Biceps Strength Barbell Flat Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a flat bench, with your feet flat on the floor. Hold a barbell in your hands with your elbows placed on the inside of your thighs just above the knee, with a supinated (palms up) close grip. This is the starting position. Curl the barbell up to your chin, keeping your elbows pressed to the inside of your thighs. Your upper arms should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the barbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..
Step 1
Sit on a bench holding a barbell in your hands, supinated close grip, elbows pressed against your thighs.
Sit on a flat bench, with your feet flat on the floor. Hold a barbell in your hands with your elbows placed on the inside of your thighs just above the knee, with a supinated (palms up) close grip. This is the starting position.
Step 2
Curl the barbell to your chin, elbows against your thighs.
Curl the barbell up to your chin, keeping your elbows pressed to the inside of your thighs. Your upper arms should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 3
Slowly lower the barbell to the starting position.
Slowly lower the barbell to the starting position. Inhale during this movement. Hold a barbell in your hands with your elbows placed on the inside of your thighs just above the knee, with a supinated (palms up) close grip.