Seated Close Grip Curl

Sit comfortably with a straight back, ideally with a back support bench, with suitably weighted barbell overhead, hands placed centrally 6 – 8 inches apart. 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 performing this exercise correctly.

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Smoothly lower the bar behind your head, whilst avoiding any movement from your upper arms, or arching of the spine, aiming to keep your elbows pointed upwards.

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.