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.

Updated Ranked by our 12-factor similarity model How it works

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.
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Ranked 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. Open "How to perform this exercise" on a card for 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.

  1. Best match
    Barbell Lying Preacher CurlPlay demonstration

    1. Barbell Lying Preacher Curl

    98% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    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
    • Barbell
    • Intermediate
    • Isolation

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

    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.

    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
  3. Barbell Preacher CurlPlay demonstration

    3. 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.
    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
  4. EZ Barbell Close Grip Preacher CurlPlay demonstration

    4. EZ Barbell Close Grip Preacher Curl

    98% match
    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation

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

    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.
    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
  5. EZ Barbell Seated CurlsPlay demonstration

    5. 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.
    6. Inhale and slowly lower the ez barbell back to the starting position.
    7. 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
  6. Reverse Barbell Preacher Curls

    6. Reverse Barbell Preacher Curls

    96% match
    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
    2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
    3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
    4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
    5. 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
  7. EZ Barbell Reverse Grip Preacher CurlPlay demonstration

    7. EZ Barbell Reverse Grip Preacher Curl

    95% 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.
    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
  8. Barbell Standing Close Grip CurlPlay demonstration

    8. 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.
    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: standing, not seated
  9. Barbell Reverse Preacher CurlPlay demonstration

    Progression

    9. 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.
    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
  10. EZ Barbell Close-grip CurlPlay demonstration

    10. EZ Barbell Close-grip Curl

    90% 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.

    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: standing, not seated
    • Balance: harder to stay steady on than 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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology