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Barbell Concentration Curl

Beginner
Equipment
Biceps
Biceps
Forearms
Forearms
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull

The barbell concentration curl is a focused bicep isolation movement designed to maximize the contraction of the muscle. By bracing your upper arms against your inner thighs, you eliminate momentum and recruit only the biceps, making it a strict and effective hypertrophy tool.

Key Benefits:

  • Isolates the biceps for focused hypertrophy
  • Reduces momentum and cheating by stabilizing the arms
  • Enhances mind-muscle connection through strict form
  • Great for targeting the bicep peak
  • Suitable for all levels—from beginners to advanced lifters
  1. Sit on the edge of a flat bench with feet wider than shoulder width apart.
  2. Place a barbell or EZ bar at your feet and grasp it with an underhand grip, hands about 6–8 inches apart.
  3. Lean forward so that your upper arms press against your inner thighs.
  4. While keeping your arms in contact with your thighs, curl the barbell up toward your shoulders.
  5. Squeeze your biceps hard at the top of the movement.
  6. Lower the bar slowly and under control to the starting position.
  7. Repeat for the desired number of repetitions.
  • Keep your torso stationary—movement should occur only at the elbows.
  • Focus on form and bicep contraction rather than lifting heavy weight.
  • Control both the lifting and lowering phase to maximize time under tension.
  • Exhale during the curl and inhale on the way down to support bracing.

🧠 Looking to shape and define your biceps? The concentration curl is one of the best exercises to develop the bicep peak and build strict, isolated strength. Train it with intention, not ego. 🏆

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