Barbell · Isolation
Close-grip EZ-bar curl
Close-grip EZ-bar curl mainly works your biceps. It also helps your forearms.
Step by step
- Grip the inner handles, elbows at your sides.
- Curl the bar up toward your shoulders.
- Squeeze, then lower slowly to straight arms.
What you should feel
A squeeze in your biceps, especially the outer part; your wrists should not ache.
Common mistake
Swinging your back to lift; lower the weight and keep your elbows still.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBiceps
Cable rope hammer curlBiceps, ForearmsQuestions
What muscles does the close-grip EZ-bar curl work?
Close-grip EZ-bar curl mainly works your biceps. It also helps your forearms.
Can I do the close-grip EZ-bar curl at home?
Not easily, it needs this: barbell. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the close-grip EZ-bar curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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