This exercise involves sitting on a bench and using an EZ bar with a close grip to curl the weight towards your chest, focusing on contracting the biceps. It is a great isolation exercise for building arm strength and size.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle, helping to increase arm strength and size
- Allows for a more isolated bicep workout, as the close grip and seated position limit the involvement of other muscles
- Reduces strain on the wrists and forearms compared to traditional bicep curls
- Can be easily modified by adjusting the weight or number of reps to suit individual fitness levels
- Provides a challenging workout for those looking to switch up their bicep routine
How to perform
- Start by sitting on a bench with your feet flat on the ground and your back straight.
- Hold the EZ bar with an underhand grip, with your hands close together in the center of the bar.
- Rest your elbows on the inside of your thighs, with your arms extended down and the bar hanging in front of you.
- Curl the bar up towards your chest, keeping your elbows stationary and close to your body.
- Pause at the top of the movement, squeezing your biceps.
- Slowly lower the bar back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary