EZ Bar Seated Close Grip Concentration Curl

Description

How to Do EZ Bar Seated Close Grip Concentration Curl

1. 1
   Setup

   Sit on a flat bench with your feet flat on the floor, spread wide. Hold an EZ bar with a close, underhand grip, palms facing up.

2. 2
   Setup

   Lean forward slightly and brace your elbow against the inner part of your upper thigh, just above the knee. Let the bar hang straight down, fully extending your arm.

3. 3

   Exhale and slowly curl the EZ bar upwards towards your chest, contracting your brachialis at the top. Keep your upper arm still, focusing solely on elbow flexion.

4. 4

   Inhale and slowly lower the EZ bar back to the starting position with control, fully extending your arm. Maintain tension throughout the entire eccentric phase.

5. 5

   Ensure your elbow remains anchored to your thigh throughout the movement to maximize isolation on the target muscle.

Tips

• Focus on squeezing the brachialis at the peak of the contraction, imagining you're trying to touch your bicep to your forearm.
• Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle fiber recruitment and time under tension.
• Keep your wrist straight and in line with your forearm; avoid flexing or extending it to prevent wrist strain and maintain target muscle focus.
• Maintain a stable torso and avoid any swinging or momentum to ensure the brachialis is doing all the work.

Common Mistakes

• ×Using momentum to lift the weight reduces the isolation on the brachialis; fix this by lowering the weight and focusing on a slow, controlled movement.
• ×Allowing the elbow to lift off the thigh during the curl diminishes isolation; correct this by consciously keeping the elbow pressed against your inner thigh throughout the entire range of motion.
• ×Rushing the eccentric phase limits muscle growth; instead, control the descent for 2-3 seconds, actively resisting gravity.