Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Ez Bar
Difficulty
Beginner
Type
Pull
See how Close Grip EZ Bar Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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.
An inconsistent grip during the Close Grip EZ Bar Curl can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Using momentum to swing - keeps strict.
Bouncing or using momentum during the Close Grip EZ Bar Curl makes the movement harder to control and can shift work away from your Biceps brachii (long head emphasis). Use a load you can move smoothly through the intended range.
Partial reps - use full range of motion.
Cutting the range of motion short on the Close Grip EZ Bar Curl can reduce the training stimulus for your Biceps brachii (long head emphasis). Use the largest comfortable range you can control without changing the intended setup.
All levels wanting to target long head of biceps.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Close Grip EZ Bar Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Close Grip EZ Bar Curl as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Close Grip EZ Bar Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Close Grip EZ Bar Curl is a ez bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.