10 Best EZ Bar Seated Close Grip Concentration Curl Alternatives for Any Setup

If you can't do the EZ Bar Seated Close Grip Concentration Curl, use single-arm cable curls, seated dumbbell concentration curls, preacher curls, incline dumbbell curls, or chin-ups to hit the biceps. Brace your elbow, fully supinate the wrist at the top, and control a 2–3 second eccentric to emphasize biceps brachii short-head activation and hypertrophy.

Original Exercise: EZ Bar Seated Close Grip Concentration Curl

EZ Bar Seated Close Grip Concentration Curl
Primary Muscle
Biceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Forearms
How to Perform EZ Bar Seated Close Grip Concentration Curl
  1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
  2. Rest your elbow on the inside of your thigh, just above the knee.
  3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Best EZ Bar Seated Close Grip Concentration Curl Alternatives

Best Match
Dumbbell Concentration Curl

1. Dumbbell Concentration Curl

99.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
  2. Fully extend your arm and hold the dumbbell with an underhand grip.
  3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Concentration Curls

2. Concentration Curls

99.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Dumbbell One Arm Seated Bicep Curl On Exercise Ball

3. Dumbbell One Arm Seated Bicep Curl On Exercise Ball

96.9% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
  3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Concentration Curl (on Stability Ball)

4. Dumbbell One Arm Concentration Curl (on Stability Ball)

96.3% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
  3. Rest your elbow on the inside of your thigh, just above the knee.
  4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
  5. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
Dumbbell One Arm Hammer Preacher Curl

5. Dumbbell One Arm Hammer Preacher Curl

96% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
  2. Hold the dumbbell with a neutral grip (palms facing your body).
  3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the dumbbell back to the starting position.
Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

6. Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

95.8% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
  3. Place your other hand on your hip for stability.
  4. Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
  5. Pause for a moment at the top of the movement, squeezing your bicep.
Dumbbell One Arm Zottman Preacher Curl

7. Dumbbell One Arm Zottman Preacher Curl

95.4% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
  2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
  3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
  4. At the top of the curl, rotate your wrist so that your palm faces up.
  5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
Dumbbell One Arm Seated Hammer Curl

8. Dumbbell One Arm Seated Hammer Curl

95.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
  3. Rest your elbow on the inside of your thigh, just above the knee.
  4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  5. Pause for a moment at the top, squeezing your biceps.
Dumbbell One Arm Reverse Preacher Curl

9. Dumbbell One Arm Reverse Preacher Curl

95.2% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
  2. Lower the dumbbell slowly until your arm is fully extended.
  3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell Seated Revers Grip Concentration Curl

10. Dumbbell Seated Revers Grip Concentration Curl

95.2% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
  2. Rest your elbow on the inside of your thigh, just above the knee.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the dumbbell back to the starting position.

Why You Might Need a EZ Bar Seated Close Grip Concentration Curl Alternative

You may substitute the EZ bar concentration curl for reasons such as wrist or elbow pain, lack of an EZ bar, or a desire to shift emphasis between the biceps heads. The close-grip EZ curl biases the short head of the biceps and reduces long-head stretch at the shoulder; alternatives let you alter arm angle and load path to target the long head, brachialis, or brachioradialis. For example, an incline dumbbell curl lengthens the long head via increased shoulder extension, while a preacher curl limits shoulder involvement to isolate the short head. Cue: keep the upper arm fixed and avoid shoulder drive to preserve isolation and consistent muscle activation.

How to Choose the Right Substitute

Decide based on equipment, pain patterns, and the biceps region you want to emphasize. If you lack an EZ bar but have dumbbells, pick seated concentration or incline curls and keep the elbow braced against your thigh or bench pad to isolate the short head. If wrist comfort is the goal, use neutral-grip hammer curls or a rope on a low cable to reduce supination torque. For progressive overload choose cables or barbells for consistent resistance through the range; for strict isolation choose preacher or seated single-arm curls and focus on full supination and a controlled eccentric.

Frequently Asked Questions

What muscles does EZ Bar Seated Close Grip Concentration Curl work?

It primarily targets the biceps brachii, with emphasis on the short head due to the close grip and elbow position; the brachialis and brachioradialis assist. Keep the elbow fixed and fully supinate at the top to maximize biceps peak contraction.

What is the best bodyweight alternative to EZ Bar Seated Close Grip Concentration Curl?

A supinated-grip chin-up is the top bodyweight option because it loads elbow flexion under full-body tension and recruits the biceps strongly. Cue: lead the movement with elbow flexion, maintain scapular retraction, and control a slow descent to maximize biceps eccentric loading.

Can I build muscle without doing EZ Bar Seated Close Grip Concentration Curl?

Yes. You can achieve biceps hypertrophy with other isolation and compound moves by applying progressive overload, full ROM, and tempo control. Choose substitutes like preacher curls, incline dumbbell curls, or cable single-arm curls and focus on full supination and a controlled 2–3 second eccentric to drive adaptation.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.

Try the Exercise Substitution Finder →

Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology