Close Grip Concentric

Fix yourself in a strong seated position, with your feet firmly on the floor, legs spread wide, leaning forward, so that your elbows rest on your inner thighs, just above your knees.

START	FINISH

HAND GRIP

Grasp the bar with an underarm grip (palms-up) with your hands 6 - 10 inches apart. Lift and lower the weight in a smooth motion, keeping your elbows in contact with your thighs, taking the bar through a full range of movement.

Focus on keeping back straight throughout the lift, avoiding any leaning back movement to assist with the lifting.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.