Barbell Concentration Curl

Barbell Concentration Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

Barbell Concentration Curl is an isolation exercise that primarily targets the biceps brachii, especially the long head, with some involvement of the brachialis. It is an intermediate-level exercise that offers a unique way to emphasize peak contraction and biceps control.

Unlike the more common dumbbell version, this variation uses a short barbell or fixed barbell and is typically performed while seated. The movement is highly controlled and emphasizes strict form, which makes it excellent for building the mind-muscle connection and reducing momentum.

Because you're stabilizing both arms through a single bar, it can help correct imbalances and strengthen the biceps in unison. However, it does require more focus on posture and technique to avoid cheating or using other muscle groups.

Instructions

  1. Sit on a flat bench with your feet wide and flat on the floor.
  2. Hold a short barbell with a narrow underhand grip and rest your elbows against the inner thighs.
  3. Lean forward slightly, keeping your chest up and spine neutral.
  4. Curl the barbell upward toward your shoulders, squeezing the biceps at the top.
  5. Pause briefly at the top of the movement.
  6. Slowly lower the barbell back to the starting position with control.
  7. Repeat for the desired number of repetitions.

Common Mistakes

Using momentum

Swinging the bar or leaning backward reduces tension on the biceps and increases injury risk.

Incorrect elbow placement

If your elbows shift or lose contact with your thighs, you’ll lose stability and effectiveness.

Too much weight

Going too heavy compromises form and can lead to strain or poor range of motion.

Incomplete range of motion

Not fully extending or curling the bar limits effectiveness and biceps engagement.

Injuries

Barbell Concentration Curl is a low to medium risk exercise when performed with proper form.

Most injury risks stem from poor elbow support or using excessive weight, which can strain the biceps tendon or elbow joint. Supporting your arms correctly and avoiding jerky motions will reduce these risks.

Use a moderate weight and maintain controlled movement throughout the lift. Don’t let the barbell drop quickly, and avoid hyperextending your elbows at the bottom of the rep.

Frequently Asked Questions

Q: Can I use an EZ-bar instead of a straight barbell?

Yes, an EZ-bar can reduce wrist strain and is a good alternative.

Q: Is this better than the dumbbell version?

It’s not necessarily better - just a different variation that emphasizes bilateral control.

Q: How heavy should I go on this exercise?

Use a moderate weight that allows strict form and full range of motion without swinging.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.