Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Ez Bar
Difficulty
Beginner
Type
Pull
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Close grip EZ-bar curls place your hands inside shoulder width, shifting emphasis to the long (outer) head of the biceps. The narrow grip creates a different line of pull compared to standard grip curls, targeting the portion of the biceps responsible for the coveted bicep peak.
When to use it
Use to emphasize the outer bicep head for peak development.
Who it's for
All levels wanting to target long head of biceps.
Grip the innermost angled portions of the EZ-bar. Your hands should be about 6-8 inches apart. Keep elbows pinned tight to your sides—the narrow grip makes it easier for elbows to flare out, which you want to avoid.
Also targets: Forearms, Brachialis
See where Close Grip EZ Bar Curl fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Stand holding EZ bar on inner angled grips.
Hands should be closer than shoulder width.
Keep elbows pinned at sides.
Curl the bar up toward shoulders.
Squeeze biceps hard at the top.
Lower under control to starting position.
Close grip emphasizes outer (long) head of biceps.
Keep wrists neutral on the angled grips.
Dont let elbows drift forward.
Rotate close grip curls into your programming when targeting bicep peak development. They pair well with wide grip curls for complete bicep development—use one as your primary curl and the other as a secondary movement in the same workout.
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.
All levels wanting to target long head of biceps.
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.
MySetPlan places Close Grip EZ Bar Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Close Grip EZ Bar Curl
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Frequently Asked Questions About the Close Grip EZ Bar Curl
The Close Grip EZ Bar Curl primarily targets the Biceps brachii (long head emphasis), making it an effective exercise for biceps development. Secondary muscles worked during the Close Grip EZ Bar Curl include Brachialis, Brachioradialis, providing additional training stimulus. Stabilizer muscles engaged include Core, Wrist flexors.
Yes, the Close Grip EZ Bar Curl is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting to target long head of biceps. Start with lighter weights to master proper form before progressing.
For the Close Grip EZ Bar Curl, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 15-20 reps.
The Close Grip EZ Bar Curl typically requires a ez bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Close Grip EZ Bar Curl include: EZ Bar Curl, Incline Dumbbell Curl, Drag Curl. These exercises target similar muscle groups as the Close Grip EZ Bar Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.