Close-Grip EZ-Bar Curl with Band

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

strengthbeginnere-z curl barpullisolation
Close-Grip EZ-Bar Curl with Band - starting position

Starting position

Close-Grip EZ-Bar Curl with Band - 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 with Band

  1. 1

    Attach 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.

  2. 2

    While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.

  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.
  • • 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 with Band work?

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

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

Yes, the Close-Grip EZ-Bar Curl with Band 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 with Band?

You need e-z curl bar to perform the Close-Grip EZ-Bar Curl with Band. 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