Concentration Curl (Barbell)
Also called Seated Close-Grip Concentration Curl (Barbell), Seated Close-Grip Concentration Barbell Curl, BB Concentration Curl
How to do it
Sit at the end of a bench with the feet wide and hold a short straight or EZ bar in both hands with the arms hanging between the thighs. Brace both upper arms against the inner thighs, curl the bar toward the chest without moving the elbows, squeeze the biceps, then lower slowly to full extension.
Setup
Use a short bar that clears the legs and sit at the bench edge with feet wide. Hold a close palms-up grip, brace both upper arms against the inner thighs, keep wrists straight, shoulders down, and torso inclined but stable.
Where you should feel it
Through both biceps as the supported elbows flex, with the forearms assisting and the core holding the seated position. Avoid lifting the upper arms from the thighs or rocking backward.
When to use it
Use for bilateral strict biceps hypertrophy with a close grip and strong upper-arm support. Controlled sets of 8-15 reps work well with a manageable short bar.