Barbell Concentration Curl
Beginner - Strength - Isolation

Targeted Muscle Group

Biceps figure highlighted in blue



Forearms figure highlighted in blue


Recommended Equipment

Barbell equipment


How to do it

Steps :

1.) Begin by sitting on a flat bench, holding a weighted barbell in front of you, arms extended out and feet flat on the floor.

2.) Hold the barbell with an underhand grip, palms facing up, then lean forward with your upper body so that your arms are touching your inner thighs.

3.) Keep your legs tight against your arms throughout the exercise then slowly curl the bar up towards your shoulders, isolating the bicep, and hold for a count.

4.) Return back to the starting position.

5.) Repeat for as many reps and sets as desired.