barbell seated close-grip concentration curl

How to do it

1. 1Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
2. 2Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
3. 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
4. 4Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
5. 5Repeat for the desired number of repetitions.