Close Grip EZ Curl (EZ Bar Curl)

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Barbell
Emphasis Isolation
Type Pull

Close Grip EZ Curl Instructions

  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • With your hands roughly 6-8 inches apart, hold an EZ Curl bar with an underhand grip.
    • You elbows should be at your sides.
  • Maintaining fixed upper arms, begin by curling the bar until it it at shoulder level.
  • Take a quick pause to hold the contraction.
  • Lower the bar to the starting position under control.
    • The eccentric portion is just as important as the concentric with arm development.


  • Your body and upper arms should remain fixed throughout the exercise. Only your forearms should move.
  • The muscle used first will be used the most. Momentum will negate the movement.
  • The EZ Bar helps take stress off of your elbows.
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