Close-Grip EZ-Bar Curl
Muscles worked
Instructions
- 1Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- 2While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- 4Slowly begin to bring the bar back to starting position as your breathe in.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Close-Grip EZ-Bar Curl
The close-grip EZ-bar curl is an isolation variation of the classic curl that emphasizes the outer head of the biceps thanks to a narrow grip on the bar's inner handles. Standing upright with elbows tucked to your sides, you curl the bar upward while contracting the biceps, then lower it back under control. The EZ bar's cambered shape reduces wrist strain compared to a straight bar, making it more comfortable across higher rep counts. It's a classic, reliable movement for building a visible biceps peak.
check_circleBenefits
- check_circleTargets the outer head of the biceps thanks to the close grip
- check_circleMore wrist-friendly thanks to the EZ bar's angled shape
- check_circleSimple, effective exercise for building biceps peak
lightbulbExecution tips
- lightbulbKeep your elbows fixed and close to your torso throughout
- lightbulbSqueeze the biceps hard for a second at the top
- lightbulbControl the lowering phase instead of dropping the bar
- lightbulbAvoid swinging your torso to cheat the rep
warningCommon mistakes
- warningUsing body momentum to lift the bar
- warningLetting the elbows drift forward
- warningLoading too heavy and shortening the range of motion
- warningNot fully lowering the bar at the bottom
helpFrequently asked questions
How does this differ from a wide-grip EZ-bar curl?expand_more
A close grip emphasizes the outer head of the biceps, while a wide grip works the inner head more.
Why use an EZ bar instead of a straight bar?expand_more
The EZ bar eases wrist strain thanks to its angled shape while keeping the same effectiveness for the biceps.
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