Close-Grip EZ-Bar Curl with Band
Muscles worked
Instructions
- 1Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- 2While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- 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 with Band
The close-grip EZ-bar curl with a band combines the classic EZ bar with accommodating resistance that increases as the arm bends. With one foot on the middle of the band attached to each end of the bar, you use a narrow underhand grip and curl the bar up while contracting the biceps: the higher you go, the harder the band pulls, forcing the muscle to stay under maximum tension exactly where a standard curl gets easier. This variation is excellent for breaking through strength plateaus and strengthening the top of the movement, often the weak point of the curl.
check_circleBenefits
- check_circleIncreasing tension that strengthens the top of the movement
- check_circleTargets the outer biceps head thanks to the close grip
- check_circleHelps break through curl strength plateaus
lightbulbExecution tips
- lightbulbSet the band tension before starting the set
- lightbulbKeep your elbows fixed and close to your torso
- lightbulbSqueeze hard at the top where the band pulls hardest
- lightbulbControl the descent so the band doesn't snap back
warningCommon mistakes
- warningUsing a band that's too tight and breaks form
- warningLetting the elbows drift forward
- warningNot anchoring your foot securely on the band
- warningReleasing tension abruptly at the bottom
helpFrequently asked questions
What's the point of adding a band to an EZ-bar curl?expand_more
The band adds increasing resistance that keeps maximum tension at the top of the movement, where the bar alone gets easier.
How do I set the band tension?expand_more
Adjust your foot position on the band — the further out your foot is, the stronger the resistance from the start.
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