Barbell Concentration Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Erector Spinae
• Flexor Carpi Radialis

Equipment

• Barbell or EZ Bar
• Flat Bench

Technique

1. Sit on the end of a bench with feet wide and lean your torso forward.
2. Hold a barbell underhand with a narrow grip and brace the back of your upper arms against your inner thighs.
3. Let the bar hang with your arms straight.
4. Curl the bar up toward your chest without lifting the elbows off your thighs.
5. Lower slowly until your arms are straight.

Cues

• Keep the elbows pressed into the thighs.
• Use a light bar or EZ bar.
• Keep the back flat while leaning forward.

Common mistakes

• Rocking the torso up to lift the bar.
• Letting the elbows slide off the thighs.
• Rounding the lower back.

Variations

• EZ-Bar Concentration Curl
• Standing Barbell Concentration Curl

Alternatives

• Barbell Curl
• Preacher Curl