Instructions:
- 1Sit down on a bench and spread your legs.
- 2Rest your arm holding the EZ bar against your inner thigh, letting the weight hang.
- 3Curl the EZ bar up towards your shoulder, making sure to keep your upper arm stationary.
- 4Pause at the peak of the movement, flexing your bicep.
- 5Slowly lower the EZ bar back down to starting position.
Tips:
- Ensure to keep your upper arm still to ensure you’re really working the bicep and not using your shoulder.
- Contract your bicep at the top of the movement for additional activation.
- Avoid using a weight that is too heavy and could compromise your form.
- Perform the exercise slow and steadily, rather than swinging the weight up and down.
EZ Bar Seated Close Grip Concentration Curl: A Targeted Upper Arm Exercise
The EZ Bar Seated Close Grip Concentration Curl is a powerful exercise designed to enhance the strength and definition of the upper arms. This exercise is great for anyone looking to focus on bicep development while minimizing strain on the wrists, thanks to the ergonomic design of the EZ barbell.
Benefits
- Isolation of Biceps: This exercise specifically targets the biceps, allowing for focused muscle growth.
- Wrist-Friendly: The unique angle of the EZ bar helps to reduce discomfort on the wrists compared to standard straight bars.
- Seated Position: By performing this curl while seated, users can maintain stability and focus on the contraction of the muscle.
How to Perform the EZ Bar Seated Close Grip Concentration Curl
- Start by sitting on a bench with your feet firmly planted on the ground.
- Hold the EZ barbell with an underhand grip, positioning it close to your torso.
- With your elbow tucked against the inside of your thigh, curl the barbell upwards towards your shoulder.
- Hold at the top of the movement for a moment, then slowly lower the barbell back to the starting position.
Tips for Optimal Performance
- Mind-Muscle Connection: Focus on feeling your biceps work throughout the exercise for maximum benefit.
- Controlled Movements: Perform the curl with a slow, controlled motion to avoid swinging and engage the bicep fully.
- Appropriate Weight: Choose a weight that challenges you but allows you to maintain proper form throughout the set.
The EZ Bar Seated Close Grip Concentration Curl is an excellent addition to any strength training regimen, suitable for all fitness levels. Incorporating this exercise can lead to impressive gains in arm strength and size. Whether you're a beginner or an experienced lifter, this curl is a must-try for anyone looking to sculpt their upper arms effectively.