10 Best Alternatives to Seated Close-grip Concentration Barbell Curl

The Seated Close-grip Concentration Barbell Curl is done seated with a barbell. Ranked closest by our scoring: the Barbell Lying Preacher Curl, the Barbell Preacher Curl and the EZ Barbell Close Grip Preacher Curl. Two harder versions, the Barbell Curls Lying Against An Incline and the Barbell Reverse Preacher Curl, are listed below as progressions rather than swaps.

Seated Close-grip Concentration Barbell Curl

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

How to Do the Seated Close-grip Concentration Barbell Curl

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

Biceps · Barbell · Beginner · Isolation

  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.

The 10 Best Seated Close-grip Concentration Barbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Seated Close-grip Concentration Barbell 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 Lying Preacher CurlPlay demonstration

    1. Barbell Lying Preacher Curl

    98% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

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

    Progression

    2. Barbell Curls Lying Against An Incline

    98% 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 Seated Close-grip Concentration Barbell Curl
    • Primary muscle: biceps, the same as the Seated Close-grip Concentration Barbell Curl
    • Equipment: free weights, the same as the Seated Close-grip Concentration Barbell Curl
    • Body position: seated, the same as the Seated Close-grip Concentration Barbell Curl
  4. EZ Barbell Close Grip Preacher CurlPlay demonstration

    4. EZ Barbell Close Grip Preacher Curl

    98% 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 Seated Close-grip Concentration Barbell Curl
    • Primary muscle: biceps, the same as the Seated Close-grip Concentration Barbell Curl
    • Equipment: free weights, the same as the Seated Close-grip Concentration Barbell Curl
    • Body position: seated, the same as the Seated Close-grip Concentration Barbell Curl

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.

Seated Close-grip Concentration Barbell Curl FAQ

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.

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