Close-Grip EZ-Bar Curl with Band

Also called banded ez bar curl, ez curl with band and band ez curl.

Works

Biceps, plus forearms

Equipment

EZ bar

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
2. 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.
3. Slowly begin to bring the bar back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.

Cues

• Bands under the feet, inner grip.
• Elbows pinned to your sides.
• Curl up against the band.
• Lower slow, don't let it pull you.

Common mistakes

• Swinging the torso.
• Elbows drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

Easier

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