Bicep Exercises

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Seated Close-Grip Concentration Barbell Curl

Concentration exercises limit your range of movement to increase the effectiveness of the movement. This version uses a barbell.

Steps

1. Sit on the end of a flat bench with your feet flat and your legs spread live a V.
2. Bend forward at your waist keeping your back straight.
3. Grasp a barbell in your hands with a close grip (6 inches apart), palms facing up.
4. With your elbow pressed against your inner thigh just above your knee, curl the bar up towards your chest.
5. Slowly lower the bar to the starting position near the floor.

Tips

• Keep all of your body still except the arm you are exercising.