Smart Workout Diary

EZ Bar Seated Curl Close Grip

The close-grip seated EZ-bar curl is an isolation exercise performed while seated, using a narrow grip on an EZ-bar to train the biceps. The seated position helps limit body momentum, while the forearms assist with gripping and controlling the bar. It supports biceps strength and muscle development.

Demonstration

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

Instructions

  1. Set up on a bench with your feet flat on the floor and sit tall. Hold an EZ-bar with a narrow, palms-up grip on the inner angled sections.
  2. Begin with the bar resting near your thighs, arms extended but not forcefully locked, and elbows close to your sides.
  3. Exhale and curl the bar upward by bending your elbows. Keep your upper arms still and your wrists neutral.
  4. Continue until the bar is close to the front of your shoulders and your biceps are fully contracted, without lifting your elbows forward excessively.
  5. Inhale and lower the bar slowly to the starting position under control. Complete all repetitions without swinging your torso or bouncing the bar.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load. If you need to lean back, lift your elbows, or shorten the motion, reduce the weight.
  2. Control the lowering phase instead of letting the bar drop; a smooth descent keeps tension on the biceps.
  3. Keep your wrists in line with your forearms and stop if the grip causes sharp wrist or elbow discomfort.
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