Seated Close Grip Curl

Sit comfortably on an incline bench, with suitably weighted barbell overhead, hands placed closed together. If unsure about what weight to use, always start light and adjust slowly but positively, using a weight that is to heavy will cause you difficulty in lifting the weight back to a straight arm position.

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Smoothly lower the bar behind your head, whilst avoiding any movement from your upper arms, aiming to keep your elbows pointed forwards. Care should be taken not to hit the rear of the bench or support, especially for short persons.

Lower the bar ideally to a position whereby your forearms touch your biceps, however work within your own limits, never lower passed a point whereby you can’t return the weight back up.

Can also be performed with a medium grip, however this will take the emphasis away from the tricep muscle.

Beginners should lower the bar no lower than a 90 degree bend in their arms.