Close Grip Barbell Curl Seated

Sit on a flat bench. The legs are spread apart, bent at the knees, the feet rest securely on the floor. In front of you is an EZ or a regular barbell. Raise the barbell off the floor with a close grip and place your elbows between your knees as shown. Keep your shoulders still, while exhaling, bend your arms for biceps. The part of the arm from the elbow to the shoulder must remain motionless. Tip: Only the forearm works. The movement should continue until the biceps is fully contracted. Take a short pause, tensing your muscles. Very slowly, while inhaling, return the barbell to its original position. Tip: Don't swing your arms. Complete the required number of repetitions. Variations: You can do this exercise while standing, leaning over slightly with your arms out in front of you. In this case, you are not using your leg for support, so you will have to apply more force to keep your shoulder stationary. This version of the exercise is complicated and is not recommended for people with a weak lower back. You can also perform the exercise as described above, but without using the bench. In this case, you should kneel down and use the barbell as a counterweight.