barbell seated close-grip concentration curl

Instructions

1. 1

   Step 1: Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.

2. 2

   Step 2: Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.

3. 3

   Step 3: Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.

4. 4

   Step 4: Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions.