EZ Bar Curl (Close Grip)

EZ Bar Curl (Close Grip)

Overview

Target Muscle Groups:
Biceps.
Equipment:
Ez bar.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

EZ Bar Close Grip Curl is an isolation exercise that primarily targets the biceps brachii, particularly the long head due to the narrow grip. The brachialis and brachioradialis also contribute as stabilizers. It is a beginner-level exercise that emphasizes control, form, and targeted muscle engagement.

The use of an EZ bar helps reduce strain on the wrists and elbows, making this variation more joint-friendly compared to a straight barbell. The close grip places more emphasis on the outer portion of the biceps, helping build arm width and detail.

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.

Instructions

  1. Stand with your feet shoulder-width apart and grip an EZ bar with a narrow underhand grip (hands about 6 inches apart).
  2. Let your arms fully extend with the bar resting in front of your thighs.
  3. Keep your elbows tucked in and curl the bar upward by contracting your biceps.
  4. Lift the bar until it reaches chest height or until your forearms are vertical.
  5. Pause briefly and squeeze your biceps at the top of the movement.
  6. Lower the bar slowly and with control back to the starting position.
  7. Repeat for the desired number of reps.

Common Mistakes

Gripping too close

Holding the bar too narrowly can increase wrist strain and reduce effectiveness.

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.

Injuries

EZ Bar Close Grip Curl is a low to medium risk exercise when performed with proper technique.

The close grip may create discomfort in the wrists if you're inflexible or gripping too tightly. Using the angled grip of the EZ bar typically reduces this risk compared to a straight bar.

Elbow tendon irritation may occur with repetitive overuse, especially if form breaks down or too much weight is used. Ensuring good warm-up and controlled motion will help prevent this.

Avoid jerking or swinging the bar, as it can strain the lower back and shift the focus away from the biceps.

Frequently Asked Questions

Q: Can I use a straight bar instead of an EZ bar?

Yes, but the EZ bar is generally more comfortable on the wrists.

Q: How narrow should my grip be?

Your hands should be about 6 inches apart or slightly inside shoulder width.

Q: Is this a good exercise for beginners?

Yes, it’s joint-friendly and easy to learn with proper form.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Ez bar.
Difficulty:
Beginner.
Log Type:
Reps and weight.