Barbell Seated Close Grip Concentration Curl

Instructions

1. Sit on the edge of a bench and hold a barbell with a close underhand grip, elbows braced against the insides of your thighs.
2. Curl the bar up toward your chin, contracting the biceps fully at the top.
3. Lower the bar slowly back to full arm extension without letting your elbows leave your thighs.
4. Focus on the squeeze at the top and a slow eccentric for each rep.