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EZ-Bar Close-Grip Bicep Curl
An isolation exercise using an EZ-bar with a close grip that targets the biceps brachii, emphasizing the long head for hypertrophy and peak development.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head
Biceps
7/10Brachialis
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Grip the EZ-bar with a close underhand grip on the inner angles, arms extended, bar against thighs.
- Keep elbows pinned to sides and upper arms stationary.
- Contract biceps to curl bar toward chest.
- Squeeze biceps at top before forearms go vertical.
- Slowly lower bar to full arm extension.
- Repeat without swinging torso.
Coaching Tips
Form Cues
- Elbows tucked tight
- Squeeze at peak
- No body swing
- Controlled descent
Breathing
Inhale while lowering the bar; exhale forcefully as you curl upward, bracing core throughout.
Tempo
3-1-1
Range of Motion
From full elbow extension at thighs to biceps fully contracted just before forearms vertical.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Stop if wrist or elbow pain occurs
- Use collars on bar for safety
- Warm up elbows and wrists first
Spotting
Spotting not typically needed; assist by stabilizing torso if momentum is an issue.
Common Mistakes
- Using momentum from back
- Elbows flaring forward
- Hyperextending elbows at bottom
- Incomplete range on descent
When to Avoid
- Acute elbow or wrist pain
- Recent bicep strain
Flexibility Needed
- Adequate wrist extension for grip
- Shoulder flexion without impingement
Build Up First
- Master basic standing curl form
- Know proper breathing and bracing
Also known as
Close-Grip EZ-Bar Curl, Narrow-Grip EZ-Bar Bicep Curl, EZ-Bar Inner Bicep Curl
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