How to do a Close-Grip EZ-Bar Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
EZ Bar
Workouts with Close-Grip EZ-Bar Curl
Target muscles worked
Instructions for Proper Form
Close-Grip EZ-Bar Curl is an isolation exercise that targets the biceps. The close grip emphasizes the outer part of the biceps, providing a slightly different muscle activation compared to standard bicep curls. The EZ-Bar offers a more comfortable grip and adds stability, helping you focus on exertion rather than stabilizing the movement. This variation is excellent for adding diversity to your bicep workouts.
- Stand with your feet roughly shoulder width apart and a slight bend in your knees.
- Grasp the EZ-bar with both hands on the inner bend of the bar. Your hands should be a few inches apart and rotated inward slightly.
- Contract your biceps to raise the bar while keeping your elbows locked in place at your side.
- Hold this position for a moment at the top of the movement.
- Slowly allow the bar to descend back to the starting position while maintaining tension in your biceps.
- Maintain good posture, by keeping your shoulders back, chest up, and elbows locked in place at your side.
- You should feel this exercise in your biceps.
Weight & 1 Rep Max Calculator
Average Close-Grip EZ-Bar Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Close-Grip EZ-Bar Curl
1. EZ-Bar Curl
98.1 mSCORESWAPPED 1,295 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
2. Cable Bicep Curl
94.9 mSCORESWAPPED 615 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
3. Hammer Curls
99.2 mSCORESWAPPED 577 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
4. Barbell Curl
98.5 mSCORESWAPPED 549 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
5. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 506 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
6. Cross Body Hammer Curls
95.4 mSCORESWAPPED 366 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
7. Preacher Curl
95.9 mSCORESWAPPED 364 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
8. Machine Bicep Curl
93.1 mSCORESWAPPED 344 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
9. Waiter Curls
85.5 mSCORESWAPPED 300 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
10. Concentration Curl
91.3 mSCORESWAPPED 289 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.