Close-Grip EZ Bar Curl

Also called close grip ez curl, ez bar curl and inner grip ez curl.

Works

Biceps, plus forearms

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

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

• Inner grip on the EZ bar.
• Elbows at your sides, stay still.
• Curl up, squeeze 1 second.
• Lower for 2 seconds.

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.

Harder

Easier

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