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

This exercise primarily targets the biceps, especially the long head, for a fuller arm appearance. It also engages the forearms as secondary muscles, helping improve grip strength and overall arm development.

What equipment do I need for an EZ Barbell Close-Grip Curl?

You’ll need an EZ bar and weight plates to perform this movement. If you don’t have access to an EZ bar, you can use a straight barbell, dumbbells, or resistance bands, though the wrist-friendly angle of the EZ bar is preferred.

Is the EZ Barbell Close-Grip Curl suitable for beginners?

Yes, beginners can safely perform this exercise with light weights to learn proper form. Keep movements slow and controlled, focusing on technique before increasing the load to avoid elbow or wrist strain.

What are common mistakes to avoid when doing EZ Barbell Close-Grip Curls?

A frequent mistake is swinging the bar or using momentum instead of strict bicep contractions. Avoid letting your elbows flare out or moving them forward, as this reduces isolation on the biceps and increases injury risk.

How many sets and reps should I do for EZ Barbell Close-Grip Curls?

For muscle growth, aim for 3–4 sets of 8–12 reps with a weight that challenges you while maintaining good form. Beginners may start with 2–3 sets of 10–15 reps using lighter resistance for practice.

Are there any safety tips for performing EZ Barbell Close-Grip Curls?

Use a weight you can control throughout the full range of motion to protect your wrists and elbows. Keep your core engaged and avoid leaning back, which can strain your lower back.

What variations can I try to make EZ Barbell Close-Grip Curls more challenging?

You can perform them seated to reduce momentum or add slow negatives to increase time under tension. Using a preacher bench with a close grip further isolates the biceps and limits cheating during the lift.

EZ Barbell Close-Grip Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

EZ Bar

Exercise Type

Weight & Reps

How To Do

Stand upright holding an EZ bar with a close, underhand grip, arms fully extended and elbows tucked at your sides. Curl the bar upward toward your shoulders by contracting your biceps, keeping your elbows stationary. Lower the bar back down in a controlled motion, fully extending your arms each rep.

Step-by-Step Instructions

Begin by standing upright with your feet shoulder-width apart, holding an EZ barbell with a close grip (hands positioned closer than shoulder-width apart). Your palms should be facing upward (supinated grip). Keep your elbows close to your torso and your back straight.
Start with the barbell resting at your thighs, arms fully extended. This is your starting position.
Exhale and slowly curl the barbell upward by contracting your biceps. Keep your elbows stationary and focus on using your biceps to lift the weight.
Continue curling the barbell until it reaches shoulder level, ensuring that your forearms are perpendicular to the floor at the top of the movement.
Pause briefly at the top of the movement, squeezing your biceps for maximum contraction.
Inhale and slowly lower the barbell back to the starting position in a controlled manner, fully extending your arms.
Repeat for the desired number of repetitions.

Explore more biceps exercises or ez bar exercises in our exercise library.

Alternative Exercises

EZ Barbell Curl

Biceps

EZ Bar

EZ Barbell Close-Grip Preacher Curl

Biceps

Bench • EZ Bar

Barbell Standing Close-Grip Curl

Biceps

Barbell

Dumbbell Biceps Curl

Biceps

Dumbbell

Frequently Asked Questions

What muscles does the EZ Barbell Close-Grip Curl work?: This exercise primarily targets the biceps, especially the long head, for a fuller arm appearance. It also engages the forearms as secondary muscles, helping improve grip strength and overall arm development.
What equipment do I need for an EZ Barbell Close-Grip Curl?: You’ll need an EZ bar and weight plates to perform this movement. If you don’t have access to an EZ bar, you can use a straight barbell, dumbbells, or resistance bands, though the wrist-friendly angle of the EZ bar is preferred.
Is the EZ Barbell Close-Grip Curl suitable for beginners?: Yes, beginners can safely perform this exercise with light weights to learn proper form. Keep movements slow and controlled, focusing on technique before increasing the load to avoid elbow or wrist strain.
What are common mistakes to avoid when doing EZ Barbell Close-Grip Curls?: A frequent mistake is swinging the bar or using momentum instead of strict bicep contractions. Avoid letting your elbows flare out or moving them forward, as this reduces isolation on the biceps and increases injury risk.
How many sets and reps should I do for EZ Barbell Close-Grip Curls?: For muscle growth, aim for 3–4 sets of 8–12 reps with a weight that challenges you while maintaining good form. Beginners may start with 2–3 sets of 10–15 reps using lighter resistance for practice.
Are there any safety tips for performing EZ Barbell Close-Grip Curls?: Use a weight you can control throughout the full range of motion to protect your wrists and elbows. Keep your core engaged and avoid leaning back, which can strain your lower back.
What variations can I try to make EZ Barbell Close-Grip Curls more challenging?: You can perform them seated to reduce momentum or add slow negatives to increase time under tension. Using a preacher bench with a close grip further isolates the biceps and limits cheating during the lift.