Seated Close-Grip Concentration Barbell Curl - Biceps

·         Place a barbell near the edge of an incline bench.

·         Sit on an incline bench with your feet on the ground at a distance of 24 inches form each other.

·         Start with bending the waist forward.

·         Hold the bar with your palms facing upwards and at a distance of six inches from one another.

·         Steady your elbows on your inner thighs at a distance of 4 inches from the knees.

·         Start curling the bar in a semicircular motion until your forearms touch your biceps.

·         Go down using the same path.

·         Avoid moving your torso or your upper arms during the lift.