Smart Workout Diary

EZ Bar Close Grip Curl

The EZ Bar Close-Grip Curl is a standing elbow-flexion exercise performed with a narrow grip on an EZ bar. It primarily trains the biceps, while the forearms assist with gripping and control. It supports arm strength and biceps muscle development.

Demonstration

EZ Bar Close Grip Curl — demonstration 1
EZ Bar Close Grip Curl — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart and hold an EZ bar in front of your thighs using a narrow underhand grip.
  2. Set your shoulders down and back, brace your abdomen, and keep your elbows close to your sides.
  3. Exhale and curl the bar upward by bending your elbows, keeping your upper arms still.
  4. Raise the bar until your biceps are fully contracted without letting the elbows drift forward excessively.
  5. Inhale and lower the bar slowly to near full elbow extension, maintaining control and a neutral wrist position.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar
Difficulty
Beginner

Technique tips

  1. Avoid swinging. Keep your torso still; reduce the load if you need to lean back to lift the bar.
  2. Keep wrists neutral. Do not bend them sharply backward or forward while curling.
  3. Control the lowering phase. A slow descent helps maintain tension and prevents dropping into elbow extension.
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