Close-Grip EZ Bar Curl

The Close-Grip EZ Bar Curl isolates the Biceps through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.

strengthbeginnerbarbellpullisolation
Close-Grip EZ Bar Curl - starting position

Starting position

Close-Grip EZ Bar Curl - ending position

Ending position

Muscles Worked

Primary Biceps
Secondary Forearms

The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.

How to Close-Grip EZ Bar Curl

  1. 1

    Stand 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.

  2. 2

    While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

  3. 3

    Continue 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.

  4. 4

    Slowly begin to bring the bar back to starting position as your breathe in.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternate Hammer Curl - starting position

Alternate Hammer Curl

beginner biceps
Alternate Incline Dumbbell Curl - starting position

Alternate Incline Dumbbell Curl

beginner biceps
Barbell Curl - starting position

Barbell Curl

beginner biceps
Barbell Curls Lying Against An Incline - starting position

Barbell Curls Lying Against An Incline

beginner biceps
Brachialis-SMR - starting position

Brachialis-SMR

intermediate biceps
Cable Hammer Curls - Rope Attachment - starting position

Cable Hammer Curls - Rope Attachment

beginner biceps

Frequently Asked Questions

What muscles does the Close-Grip EZ Bar Curl work?

The Close-Grip EZ Bar Curl primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.

Is the Close-Grip EZ Bar Curl good for beginners?

Yes, the Close-Grip EZ Bar Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Close-Grip EZ Bar Curl?

You need barbell to perform the Close-Grip EZ Bar Curl. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS