Close Grip EZ Bar Curl
Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Ez Bar
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your biceps, the Close Grip EZ Bar Curl is a solid beginner-level pulling movement in the isolation category. Use to emphasize the outer bicep head for peak development.
Everything You Need to Know About the Close Grip EZ Bar Curl
The Close Grip EZ Bar Curl is a good for beginners exercise that targets your Biceps brachii (long head emphasis). It's a popular choice for building strength and muscle in these areas. When should you use it? Use to emphasize the outer bicep head for peak development. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting to target long head of biceps. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Close Grip EZ Bar Curl work?
Primary
Secondary
Stabilizers
Step-by-step: Close Grip EZ Bar Curl
- 1
Stand holding EZ bar on inner angled grips.
- 2
Hands should be closer than shoulder width.
- 3
Keep elbows pinned at sides.
- 4
Curl the bar up toward shoulders.
- 5
Squeeze biceps hard at the top.
- 6
Lower under control to starting position.
What are the best tips for the Close Grip EZ Bar Curl?
Close grip emphasizes outer (long) head of biceps.
Keep wrists neutral on the angled grips.
Dont let elbows drift forward.
Mistakes to watch for on the Close Grip EZ Bar Curl
Gripping too narrow causing wrist strain - find comfortable close position.
A poor grip during the Close Grip EZ Bar Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Using momentum to swing - keeps strict.
Bouncing or using momentum during the Close Grip EZ Bar Curl takes work away from your Biceps brachii (long head emphasis) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Partial reps - use full range of motion.
Cutting the range of motion short on the Close Grip EZ Bar Curl means your Biceps brachii (long head emphasis) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the Close Grip EZ Bar Curl?
All levels wanting to target long head of biceps.
How to Program the Close Grip EZ Bar Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Close Grip EZ Bar Curl?
EZ Bar Curl
Incline Dumbbell Curl
Drag Curl
Other Variations
- Close Grip Barbell Curl
- Close Grip Cable Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Close Grip EZ Bar Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use grip width that is comfortable.
- Avoid wrist strain.