EZ Barbell Close Grip Curl

EZ Barbell Close Grip Curl Exercise Description

The EZ‑bar close‑grip curl is an elbow‑flexion exercise that primarily targets the biceps brachii, with assistance from the brachialis and brachioradialis. Using the EZ bar’s angled handles places the hands in a semi‑supinated position, which many lifters find more comfortable for the wrists than a straight bar. The goal is to keep the upper arms still and move only at the elbows, producing a smooth curl and controlled lowering phase. Maintain a neutral spine, light scapular retraction/depression, and steady posture to keep the load on the elbow flexors rather than the shoulders or lower back. Performed correctly, this is a focused, single‑joint movement for the front of the upper arm and forearms.

Muscle Groups: Biceps
Target Muscles: Biceps Brachii - Long Head
Assisting Muscles: Brachialis, Brachioradialis
Stabilizing Muscles: Iliocostalis, Longissimus, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Front
Body Symmetry: Bilateral
Equipment: EZ Barbell
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors, Forearm Supinators
Joint Involvement: Single-joint
Muscle Location: Outer Bicep
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Female

How To Do The EZ Barbell Close Grip Curl Exercise

‘- Stand tall with feet about hip‑width and knees soft. Grip the inner angled handles of an EZ bar with hands just inside shoulder width, palms up/semi‑supinated.
– Let the bar hang in front of your thighs. Wrists straight, shoulders down and back, chest tall.
– Set elbows close to your sides and keep them there throughout.
– Exhale as you flex the elbows to curl the bar along your torso. Do not swing, shrug, or let the elbows drift forward.
– Stop when forearms are near vertical and the bar reaches the lower chest/shoulder line without losing shoulder position.
– Briefly pause to eliminate momentum.
– Inhale as you lower under control, extending the elbows until the arms are straight without hyperextending. Keep wrists neutral.
– Keep torso still and feet planted from start to finish.

EZ Barbell Close Grip Curl Tips

‘- Stand tall with a neutral spine, feet about hip-width, and knees soft.
– Grip the inner angled handles just inside shoulder width to keep the hands semi-supinated.
– Keep wrists straight/neutral while the bar hangs in front of your thighs.
– Set your shoulders down and back with a tall chest and light scapular retraction/depression.
– Pin your elbows close to your sides and keep your upper arms still; move only at the elbows.
– Exhale as you curl the bar smoothly without swinging, shrugging, or letting the elbows drift forward.
– Stop the curl when your forearms are near vertical and the bar reaches the lower chest/shoulder line without losing shoulder position.
– Briefly pause at the top to eliminate momentum before lowering.
– Inhale as you lower the bar under control, extending the elbows until the arms are straight (but not hyperextended), keeping the torso still and feet planted.

EZ Barbell Close Grip Curl Beginner Introduction

The EZ‑bar close‑grip curl is a classic arm movement that centers on building the front of the upper arms, with extra involvement from the forearms. It uses the EZ bar’s bent grips, which place the hands with the palms turned slightly inward. Many lifters appreciate this hand position because it tends to feel easier on the wrists than a completely straight bar. The motion itself is all about bending and straightening the elbows while the rest of the body stays steady.

During the curl, the bar moves upward in front of the body until the hands reach roughly chest level, then returns to the starting position in a smooth, controlled way. The upper arms stay close to the sides so that the work targets the biceps rather than the shoulders or back. Because the movement revolves around a single joint and a stable stance, it emphasizes muscle tension, body awareness, and posture, making it a focused choice for isolating the biceps and forearms.