10 Best Alternatives to Seated Close-grip Concentration Barbell Curl

If you can’t perform the Seated Close-grip Concentration Barbell Curl, use exercises that preserve elbow-fixed isolation and peak contraction. Good options include narrow supinated chin-ups, incline dumbbell curls, preacher curls, cable rope curls, and hammer curls. Cue: brace your elbow, supinate the wrist on the concentric, and pause 1 second at peak contraction.

Original Exercise: Seated Close-grip Concentration Barbell Curl

Seated Close-grip Concentration Barbell Curl
Primary Muscle
Biceps
Equipment
Barbell
Difficulty
Beginner
Type
Isolation
How to Perform Seated Close-grip Concentration Barbell Curl
  1. Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
  2. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
  3. While holding the upper arms 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. Hold the contracted position for a second as you squeeze the biceps.
  4. Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Best Seated Close-grip Concentration Barbell Curl Alternatives

Best Match
Ez Barbell Close Grip Preacher Curl

1. Ez Barbell Close Grip Preacher Curl

98% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  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.
Ez Barbell Seated Curls

2. Ez Barbell Seated Curls

98% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
  4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
  5. Pause for a moment at the top, squeezing your biceps.
Barbell Curls Lying Against An Incline

3. Barbell Curls Lying Against An Incline

98% Match
Biceps Barbell Intermediate Isolation
How to perform this exercise
  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.
Barbell Preacher Curl

4. Barbell Preacher Curl

98% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
  2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
  3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the barbell back down to the starting position.
Ez Barbell Reverse Grip Preacher Curl

5. Ez Barbell Reverse Grip Preacher Curl

95.2% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
  2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
  3. Rest your upper arms on the pad, allowing your forearms to hang down.
  4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  5. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
Barbell Seated Close-grip Concentration Curl

6. Barbell Seated Close-grip Concentration Curl

95% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  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.
Barbell Standing Close Grip Curl

7. Barbell Standing Close Grip Curl

92% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Exhale as you curl the weights while contracting your biceps. 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 as you slowly begin to bring the barbell back to the starting position.
Barbell Reverse Preacher Curl

8. Barbell Reverse Preacher Curl

91% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  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.
Ez Barbell Close-grip Curl

9. Ez Barbell Close-grip Curl

90.4% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Curl the barbell up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Prone Incline Curl

10. Barbell Prone Incline Curl

90% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Set up an incline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a barbell with an underhand grip, shoulder-width apart.
  4. Extend your arms fully, allowing the barbell to hang down towards the floor.
  5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

Why You Might Need a Seated Close-grip Concentration Barbell Curl Alternative

You may substitute the Seated Close-grip Concentration Barbell Curl for several practical reasons: no barbell available, wrist or elbow pain from heavy supination torque, or a desire to emphasize a different biceps head. For example, a neutral-grip hammer curl reduces supination load and shifts activation toward the brachialis; cue: keep the thumb-up and avoid shoulder swing. Cable rope curls maintain constant tension and let you control the line of pull to target the short head. Choose a substitute that reduces joint stress or better matches your equipment while preserving isolated elbow flexion and peak biceps contraction.

How to Choose the Right Substitute

Decide based on equipment, injury history, and which biceps head you want to emphasize. If you have wrist pain, pick neutral-grip variations (hammer curl) to lower supination torque; cue: keep forearm vertical and wrist neutral. To bias the long head, use incline dumbbell curls with the elbow slightly behind the torso. For consistent tension and easier drop sets, choose cable rope curls and pull with a full supination at the top. Prioritize exercises that let you control elbow position and maintain progressive overload with clean form.

Frequently Asked Questions

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

The move primarily targets the biceps brachii, with a stronger short-head emphasis from the close grip; the brachialis and brachioradialis assist. Cue: keep the elbow fixed and supinate the wrist during the concentric to maximize biceps activation and minimize shoulder involvement.

What is the best bodyweight alternative to Seated Close-grip Concentration Barbell Curl?

A narrow supinated (underhand) chin-up is the top bodyweight substitute because it loads elbow flexion under high tension. Cue: start from a dead hang, drive elbows down and back, and squeeze at the top to increase biceps time under tension and long-head engagement.

Can I build muscle without doing Seated Close-grip Concentration Barbell Curl?

Yes — you can build biceps mass with alternative isolation and compound movements if you apply progressive overload. Use slow eccentrics, full elbow flexion, and peak contractions (pause 1s at the top) on exercises like incline DB curls, preacher curls, and weighted chin-ups to stimulate equivalent muscle activation.

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