EZ-Bar Seated Close-Grip Concentration Curl – Video Exercise Guide & Tips

EZ-Bar Seated Close-Grip Concentration Curl - Video Exercise Guide & Tips

Looking to build stronger biceps? Get ready to try the EZ-Bar Seated Close-Grip Concentration Curl!

Watch This Exercise Video

This exercise targets your biceps and forearms, helping you achieve those defined arms you've always wanted.

In this video exercise guide, you'll learn the proper technique and form for maximum results.

We'll also share common mistakes to avoid and variations to challenge yourself.

Incorporate this exercise into your workout routine and watch your biceps transform!

Key Takeaways

  • Targets biceps and forearms
  • Helps achieve defined arms
  • Results in significant gains in bicep strength and size
  • Engages grip strength and forearms for overall arm strength

Benefits of the EZ-Bar Seated Close-Grip Concentration Curl

You will experience significant gains in bicep strength and size by incorporating the EZ-Bar Seated Close-Grip Concentration Curl into your workout routine. This exercise specifically targets the biceps, resulting in muscle activation that's essential for growth and development. The close grip on the EZ-Bar puts more emphasis on the inner portion of the biceps, helping to sculpt and define that area.

During the EZ-Bar Seated Close-Grip Concentration Curl, your grip strength plays a crucial role in the exercise. A strong grip allows you to maintain control of the bar throughout the movement, ensuring proper form and maximizing the effectiveness of the exercise. Additionally, by focusing on your grip strength, you're also engaging the muscles in your forearms, further enhancing your overall arm strength.

Proper technique and form are essential for achieving maximum results with the EZ-Bar Seated Close-Grip Concentration Curl. By maintaining a seated position and keeping your upper arm resting against your inner thigh, you isolate the biceps and prevent cheating movements. It's important to fully extend your arm at the bottom of the movement and squeeze your biceps at the top to fully engage the muscles.

Proper Technique and Form for Maximum Results

To achieve maximum results with the EZ-Bar Seated Close-Grip Concentration Curl, focus on maintaining proper technique and form throughout the exercise. Proper technique is essential for effectively activating the muscles and preventing injury.

During the EZ-Bar Seated Close-Grip Concentration Curl, the primary muscles activated are the biceps brachii, brachialis, and brachioradialis. These muscles are responsible for flexing the elbow joint and are targeted when performing this exercise. It's important to ensure that you're feeling the contraction in these muscles throughout the movement.

To maintain optimal form, there are a few key points to remember. First, sit on a bench with your feet flat on the floor and grasp the EZ-bar with an underhand grip, keeping your hands close together. Rest your elbow on the inside of your thigh and fully extend your arm.

As you curl the bar towards your shoulder, keep your upper arm stationary and only move your forearm. Squeeze your biceps at the top of the movement before slowly lowering the weight back down.

Common Mistakes to Avoid

Avoiding common mistakes is crucial for maximizing the effectiveness of the EZ-Bar Seated Close-Grip Concentration Curl and achieving optimal results for your biceps muscles. To ensure you're performing this exercise correctly and getting the most out of it, it's important to pay attention to proper form and avoid these common mistakes.

One common mistake is using too much weight. It can be tempting to go heavy, but using excessive weight can compromise your form and increase the risk of injury. Start with a weight that allows you to maintain proper form throughout the exercise.

Another mistake is using improper hand placement on the EZ-bar. Your hands should be positioned close together, with a grip that's slightly narrower than shoulder-width. This targets the biceps muscles more effectively.

Lack of control is another mistake to avoid. It's important to perform the curl in a slow and controlled manner, focusing on the contraction of the biceps muscles. Avoid using momentum or swinging your body to lift the weight.

Finally, don't forget to maintain proper posture throughout the exercise. Sit up straight with your back against the bench and avoid rounding your shoulders or arching your back.

Variations and Progressions to Challenge Yourself

To challenge yourself and make progress with the EZ-Bar Seated Close-Grip Concentration Curl, try incorporating variations and progressions. These advanced modifications and muscle activation techniques will take your workout to the next level and help you achieve your fitness goals.

Here are four variations to consider:

  1. Single-Arm Concentration Curl: Instead of using both arms simultaneously, perform the exercise one arm at a time. This challenges your core stability and increases the focus on each individual arm.
  2. Eccentric Concentration Curl: Slow down the lowering phase of the exercise, taking three to four seconds to lower the weight. This puts more stress on the biceps muscles, leading to greater muscle growth and strength.
  3. Spider Curl: Instead of sitting on a bench, sit facing the backrest of an incline bench and rest your armpits on the top of the bench. This isolates the biceps and prevents cheating or using momentum to lift the weight.
  4. Resistance Band Concentration Curl: Attach a resistance band to the barbell or dumbbell and perform the exercise. The band increases resistance throughout the movement, making it more challenging and engaging different muscle fibers.

Incorporating these variations and progressions into your EZ-Bar Seated Close-Grip Concentration Curl routine will keep your workouts exciting and help you overcome plateaus. Remember to always use proper form and consult with a fitness professional before attempting advanced modifications.

Tips for Incorporating the Exercise Into Your Workout Routine

To incorporate the EZ-Bar Seated Close-Grip Concentration Curl into your workout routine, consider the following tips.

First, it's important to vary your bicep exercises to target different muscle fibers and prevent plateaus. You can incorporate other bicep exercises such as hammer curls, preacher curls, or standing barbell curls. This will ensure that you're engaging your biceps from different angles and promoting overall muscle growth.

Another tip is to incorporate supersets into your workout routine. Supersets involve performing two exercises back-to-back without rest. By combining the EZ-Bar Seated Close-Grip Concentration Curl with another exercise, such as tricep dips or overhead press, you can save time and increase the intensity of your workout. This will challenge your muscles even more and promote greater muscle growth.

When incorporating the EZ-Bar Seated Close-Grip Concentration Curl into your routine, it's important to focus on proper form and technique. Maintain a strong seated position, keeping your back straight and core engaged. Avoid using momentum to lift the weight and instead, focus on controlled and deliberate movements. This will ensure that you're effectively targeting your biceps and minimizing the risk of injury.

Remember to start with a weight that allows you to perform the exercise with proper form. As you become more comfortable and stronger, gradually increase the weight to continue challenging your muscles.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the EZ-Bar Seated Close-Grip Concentration Curl?

For the EZ-Bar Seated Close-Grip Concentration Curl, the ideal number of sets and reps will depend on your fitness goals and current level of strength. However, a common recommendation is to start with 3 sets of 8-12 reps.

This will allow you to build both strength and muscle endurance. Remember to focus on proper form and technique throughout the exercise to maximize its benefits.

Can This Exercise Be Performed Using Dumbbells Instead of an Ez-Bar?

Yes, you can perform the exercise using dumbbells instead of an EZ-bar. Using dumbbells for seated close grip concentration curls offers several benefits.

It allows for a greater range of motion and helps to engage the stabilizing muscles more effectively. Dumbbell exercises also promote balance and coordination.

Is the EZ-Bar Seated Close-Grip Concentration Curl Suitable for Beginners?

The EZ-Bar Seated Close-Grip Concentration Curl is suitable for beginners.

This exercise targets the biceps and helps to build strength and size in that muscle group.

It's a great addition to any workout routine as it isolates the biceps and allows for a more focused and targeted workout.

Incorporating isolation exercises like this can be beneficial for advanced lifters looking to enhance muscle definition and overall arm strength.

Can This Exercise Help Improve Grip Strength?

Improving grip strength is essential for athletes and beneficial for overall fitness. Grip strength exercises can help you develop a stronger grip and improve your performance in various sports.

In addition to enhancing your athletic abilities, grip strength training also offers numerous benefits for overall physical fitness. By incorporating exercises like the EZ-Bar Seated Close-Grip Concentration Curl, you can target and strengthen the muscles in your forearms and hands, resulting in improved grip strength.

Are There Any Modifications or Alternatives for Individuals With Wrist or Elbow Pain?

If you're experiencing wrist or elbow pain, there are modifications and alternatives you can try for the EZ-Bar Seated Close-Grip Concentration Curl. It's important to prioritize proper form to avoid further discomfort.

Consider using a lighter weight or resistance band, or try a different exercise that targets the same muscles without putting strain on your wrists or elbows.

Remember to consult with a professional if you're unsure about modifications or if the pain persists.


Incorporating the EZ-Bar Seated Close-Grip Concentration Curl into your workout routine can provide numerous benefits, including targeting your biceps and forearms for maximum results.

By following the proper technique and form, you can avoid common mistakes and ensure optimal muscle activation.

Additionally, variations and progressions can help challenge yourself and continue to see improvements.

Add this exercise to your routine and experience the benefits of stronger and more defined arm muscles.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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