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

The EZ Bar Seated Close Grip Concentration Curl is done seated with an EZ bar. Ranked closest by our scoring: Concentration Curls, the Dumbbell Concentration Curl and the Zottman Preacher Curl.

EZ Bar Seated Close Grip Concentration CurlWatch the EZ Bar 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 EZ Bar Seated Close Grip Concentration Curl

The steps for the EZ Bar Seated Close Grip Concentration Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Ez-barbell · Intermediate · Isolation

  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.

The 10 Best EZ Bar Seated Close Grip Concentration Curl Alternatives

10 substitutes, ranked by how closely each one matches the EZ Bar 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.

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

  1. Concentration Curls

    1. Concentration Curls

    99% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

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

EZ Bar Seated Close Grip Concentration Curl FAQ

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.

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