Seated Close Grip EZ-Bar Concentration Curl
In SetGrip: EZ-Bar Concentration Curl (Seated Close Grip)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Running the same close-grip concentration setup with an EZ bar puts your hands on the angled inner camber, easing the wrist strain a straight bar creates between the knees. Thigh-braced arms make the reps strict by design; next to the barbell version, comfort at the wrists is the main difference.
How to do the Seated Close Grip EZ-Bar Concentration Curl
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the Seated Close Grip EZ-Bar Concentration Curl work?
The Seated Close Grip EZ-Bar Concentration Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Seated Close Grip EZ-Bar Concentration Curl good for beginners?
Yes. The Seated Close Grip EZ-Bar Concentration Curl is rated beginner: it uses an ez bar and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Close Grip EZ-Bar Concentration Curl?
If you cannot do the Seated Close Grip EZ-Bar Concentration Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Seated Close Grip Barbell Concentration Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Close Grip EZ-Bar Concentration Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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