10 Best Barbell Seated Close-grip Concentration Curl Alternatives for Rehab

The Barbell Seated Close-grip Concentration Curl is done seated with a barbell. Ranked closest by our scoring: the Barbell Reverse Preacher Curl, the Barbell Lying Preacher Curl and the Barbell Preacher Curl. A harder version, the Barbell Curls Lying Against An Incline, is listed below as a progression rather than a swap.

Barbell Seated Close-grip Concentration CurlWatch the Barbell Seated Close-grip Concentration Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Seated Close-grip Concentration Curl

The steps for the Barbell Seated Close-grip Concentration Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Beginner · Isolation

  1. Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
  2. Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
  3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
  4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Barbell Seated Close-grip Concentration Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Seated Close-grip Concentration Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Reverse Preacher CurlPlay demonstration

    1. Barbell Reverse Preacher Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    1. Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.
    2. Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps.
    3. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Seated Close-grip Concentration Curl
    • Primary muscle: biceps, the same as the Barbell Seated Close-grip Concentration Curl
    • Equipment: free weights, the same as the Barbell Seated Close-grip Concentration Curl
    • Body position: seated, the same as the Barbell Seated Close-grip Concentration Curl
  2. Barbell Curls Lying Against An Incline

    Progression

    2. Barbell Curls Lying Against An Incline

    93% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Barbell
    How to perform it
    1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
    2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
    3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Seated Close-grip Concentration Curl
    • Primary muscle: biceps, the same as the Barbell Seated Close-grip Concentration Curl
    • Equipment: free weights, the same as the Barbell Seated Close-grip Concentration Curl
    • Body position: seated, the same as the Barbell Seated Close-grip Concentration Curl
  3. Barbell Lying Preacher CurlPlay demonstration

    3. Barbell Lying Preacher Curl

    93% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Barbell
    How to perform it
    1. Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Seated Close-grip Concentration Curl
    • Primary muscle: biceps, the same as the Barbell Seated Close-grip Concentration Curl
    • Equipment: free weights, the same as the Barbell Seated Close-grip Concentration Curl
    • Body position: seated, the same as the Barbell Seated Close-grip Concentration Curl
  5. EZ Barbell Close Grip Preacher CurlPlay demonstration

    5. EZ Barbell Close Grip Preacher Curl

    93% match

    Biceps · Beginner · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
    2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
    3. Slowly curl the barbell towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Lower the barbell back to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Seated Close-grip Concentration Curl
    • Primary muscle: biceps, the same as the Barbell Seated Close-grip Concentration Curl
    • Equipment: free weights, the same as the Barbell Seated Close-grip Concentration Curl
    • Body position: seated, the same as the Barbell Seated Close-grip Concentration Curl

Barbell Seated Close-grip Concentration Curl FAQ

What muscles does Barbell Seated Close-grip Concentration Curl work?

It primarily targets the biceps brachii (long and short heads) through elbow flexion and forearm supination, with secondary loading of the brachialis and brachioradialis. Keeping the elbow fixed and the wrist supinated transfers more load to the biceps and reduces shoulder contribution.

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