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Upper Arms · Barbell
Barbell Seated Concentration Biceps Curl
Barbell Seated Concentration Biceps Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis, Brachialis
How to do Barbell Seated Concentration Biceps Curl
- Sit on a bench with your legs spread apart and feet flat on the floor. Hold a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Lean forward slightly and rest your elbows on the inside of your thighs.
- Curl the barbell upwards towards your shoulders by bending your elbows, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the barbell reaches shoulder height.
- Lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
- Keep your elbows stationary and pressed against your thighs to isolate the biceps.
- Focus on the contraction at the top of the movement to fully engage the biceps.
Barbell Seated Concentration Biceps Curl alternatives
More biceps exercises
Barbell Seated Concentration Biceps Curl FAQ
What muscles does Barbell Seated Concentration Biceps Curl work?
Barbell Seated Concentration Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Barbell Seated Concentration Biceps Curl?
You need a barbell.
How many sets and reps of Barbell Seated Concentration Biceps Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Seated Concentration Biceps Curl good for beginners?
Yes. Barbell Seated Concentration Biceps Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Barbell Seated Concentration Biceps Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Barbell Seated Concentration Biceps Curl?
Other exercises for the biceps include Alternating Biceps Curl Seated Dumbbells, Biceps Leg Concentration Curl, Dumbbell Seated Reverse Grip Concentration Curl and Biceps Curl Cable.
For developers
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