EZ Bar Seated Close Grip Concentration Curl exercise animation (Male)

EZ Bar Seated Close Grip Concentration Curl

Target muscle
Brachialis
Synergist muscles
Biceps Brachii, Brachioradialis
Equipment
EZ Barbell
Body part
Upper Arms
Type
Strength

The EZ bar seated close grip concentration curl is a strict, seated arm-curl variation that primarily targets the brachialis, with the biceps brachii and brachioradialis assisting. Performed leaning forward with the elbows braced and a close, neutral-leaning grip on the EZ bar's inner angled portion, it isolates the upper arm and builds the muscle that adds thickness beneath the biceps.

How to do the EZ Bar Seated Close Grip Concentration Curl

  1. 1Sit on the end of a flat bench with your feet planted wide and your torso leaning forward from the hips.
  2. 2Take a close, underhand grip on the inner angled portion of the EZ bar so your hands sit close together with the wrists in a comfortable, slightly canted position.
  3. 3Let your arms hang down with your elbows braced against the inside of your thighs, holding the bar at full stretch below your knees.
  4. 4Keeping your upper arms fixed, curl the EZ bar up toward your chest by bending only at the elbows.
  5. 5Squeeze the brachialis and biceps hard at the top, with your wrists stacked over your forearms.
  6. 6Lower the bar under control back to the full stretch, resisting the weight the whole way down.
  7. 7Complete your reps, then set the bar down on the floor or rack with control.

Form tips

  • Keep your upper arms and elbows fixed in place so the movement happens only at the elbow joint and the tension stays on the target muscle.
  • Use the close grip on the EZ bar's inner bend to keep your wrists comfortable and your forearms more neutral, which loads the brachialis harder.
  • Lead the lift with your elbows rather than swinging your shoulders or torso to move the bar.
  • Use a controlled tempo and a full stretch at the bottom; lighter weight done strictly beats heavy weight with momentum here.

Common mistakes

  • Swinging the torso or heaving the bar up with the shoulders, which shifts work off the arms and removes tension from the brachialis.
  • Letting the elbows drift forward or away from the thighs, which turns the strict curl into a sloppy half-rep and loses the isolation.
  • Cutting the range short at the bottom, which skips the stretch and shortens the working portion of each rep.
  • Bending the wrists back to help curl the weight, which strains the wrists and steals load from the forearms and brachialis.

Frequently asked questions

What muscles does the EZ bar seated close grip concentration curl work?

It primarily works the brachialis, with the biceps brachii and brachioradialis assisting. The brachialis sits under the biceps, so building it adds thickness and width to the upper arm.

Why use a close grip on the EZ bar?

A close grip on the EZ bar's inner angled portion keeps the wrists in a more neutral, comfortable position and shifts more of the work onto the brachialis and brachioradialis compared with a wide, fully supinated grip.

How many sets and reps should I do?

As an isolation finisher, 3–4 sets of 10–15 strict reps works well. Use a weight you can control through a full range without swinging your torso.

Is this exercise good for beginners?

Yes. The seated, braced position makes it hard to cheat, so beginners can learn strict elbow flexion. Start light to groove the form before adding load.

Related exercises