EZ Bar Curl (Close Grip)
What Is the EZ Bar Curl (Close Grip)?
EZ Bar Curl (Close Grip) is an isolation exercise that primarily targets the biceps, working the biceps brachii together with the brachialis and brachioradialis, the other two elbow flexors. It is a beginner-level movement that emphasizes control, form, and targeted muscle engagement.
The close grip uses the inner bends of the EZ bar, which set the hands a few inches apart with the palms turned slightly inward. That position sits partway between the fully palms-up grip of a straight bar curl and the neutral grip of a hammer curl, and many lifters find it easier on the wrists than holding a straight bar narrowly, which is the main reason to choose it.
The close grip is often said to build the long head of the biceps and the wide grip the short head, but coaching sources disagree on which way that runs and the idea is not well established. Treat the wide-grip version as a change of hand position for comfort and variety rather than a way to single out one head of the biceps.
This exercise is ideal for lifters who want to develop bicep size without engaging too much shoulder or back. It fits well into beginner routines or as a focused addition to arm hypertrophy programs. Anyone new to curling can learn the elbow path with dumbbell curls or an unloaded EZ bar before adding plates.
Muscles Worked
- Biceps Brachii
- Primary
- Brachialis
- High
- Brachioradialis
- Medium
- Deltoid
- Low
- Erector Spinae
- Minimal
Instructions
- Stand with your feet about hip-width apart and grip the inner bends of an EZ bar with your palms facing up and angled slightly inward.
- Let your arms fully extend with the bar resting in front of your thighs.
- Brace your core and keep your torso upright without leaning back.
- Keep your elbows tucked in and curl the bar upward by contracting your biceps.
- Lift the bar until it reaches chest height or until your forearms are vertical.
- Pause briefly and squeeze your biceps at the top of the movement.
- Lower the bar slowly and with control until your elbows are fully extended.
- Repeat for the desired number of reps.
Common Mistakes
Gripping too close
Squeezing the hands inside the inner bends of the bar bends the wrists and is a common cause of wrist discomfort.
Using momentum
Swinging the bar or leaning back reduces bicep isolation and increases injury risk.
Letting elbows flare
Elbows moving outward reduces tension on the biceps and brings in other muscles.
Rushing the negative
Lowering the bar too quickly limits eccentric control and reduces muscle engagement.
Stopping short at the bottom
Not straightening the elbows between reps skips the stretched part of the range and shortens every rep.
Injuries
EZ Bar Curl (Close Grip) is a low risk exercise when performed with proper technique.
The wrists and the front of the elbow take most of the strain. The angled grip usually keeps the wrists more comfortable than a narrow grip on a straight bar, but squeezing the hands inside the inner bends or letting the wrists bend back under the load can still irritate them. Elbow tendon irritation may occur with repetitive overuse, especially if form breaks down or too much weight is used, so warm up with a light set and keep every rep controlled.
Avoid jerking or swinging the bar, as it can strain the lower back and shift the focus away from the biceps. Dropping quickly into the bottom and bouncing out of it puts a sudden stretch on the biceps tendon, so lower under control. If the bar bothers your wrists, switch to dumbbell curls or a cable rope hammer curl, which let the hands find their own angle. Progress by adding small plates or by slowing the lowering phase.
Stop the set if you feel sharp pain at the front or inner side of the elbow, or pain that builds from set to set. A sudden pop at the front of the elbow followed by bruising or a bulge in the upper arm needs prompt medical assessment.
Frequently Asked Questions
- Q: Can I use a straight bar instead of an EZ bar?
Yes. A study on trained men found no difference in biceps or brachioradialis activity between EZ bar and straight bar curls at 65% of their one-rep max, so choose the bar that feels better on your wrists, such as the close-grip barbell curl.
- Q: How narrow should my grip be?
Hold the inner bends of the bar, which on most EZ bars puts the hands a few inches apart and well inside shoulder width. Squeezing in closer than the bends only bends the wrists.
- Q: Does a close grip target the long head of the biceps?
Not reliably. The idea is popular, but coaching sources disagree on which head each grip favors, and both widths train the whole biceps. Pick the width that feels best on your wrists and elbows, or alternate with the wide-grip version.
- Q: Is this a good exercise for beginners?
Yes, it’s joint-friendly and easy to learn with proper form.