Cable SZ Bar Close Grip Curl

Cable SZ Bar Close Grip Curl Exercise Description

The Cable SZ bar Close Grip Curl is a standing elbow-flexion exercise performed with a low-pulley cable and an EZ (SZ) bar attachment. It primarily targets the biceps brachii, with assistance from the brachialis and brachioradialis, while the forearm flexors help stabilize the wrist. The cable provides a consistent line of pull that maintains tension through the full range of motion compared to free weights. Using the EZ bar’s angled grips creates a semi-supinated hand position that aligns the wrists and forearms naturally for many lifters. The close grip keeps the upper arms close to the torso, encouraging strict elbow flexion without shoulder movement. Focus on a controlled curl up and smooth return, keeping the torso tall, scapulae set, and wrists neutral throughout.

Muscle Groups: Biceps
Target Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head
Assisting Muscles: Brachialis, Brachioradialis
Stabilizing Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Cable
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors, Forearm Supinators
Joint Involvement: Single-joint
Muscle Location: Inner Bicep, Outer Bicep
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Cable SZ Bar Close Grip Curl Exercise

‘- Set a low pulley and attach the EZ (SZ) bar.
– Stand facing the stack, feet hip-width, knees soft; grasp the inner angled handles with a close underhand (semi-supinated) grip.
– Step back to create light tension; stand tall with a neutral spine, ribs down, and braced trunk.
– Gently set the scapulae (depress and lightly retract); keep upper arms close to the torso.
– Start the curl by flexing the elbows; keep elbows beneath the shoulders and avoid letting them drift forward.
– Maintain neutral wrists; bring the bar toward the front of the shoulders without shrugging or leaning back.
– Briefly control the top; forearms vertical, shoulders quiet.
– Lower under control by extending the elbows until near full extension while maintaining cable tension; do not let the stack touch down.
– Breathe steadily—exhale as you curl, inhale as you return.
– Throughout the set, avoid swinging, flaring the elbows, or bending the wrists.

Cable SZ Bar Close Grip Curl Tips

‘- Stand tall facing the stack with a neutral spine, ribs down, and a braced trunk.
– Use the inner angled handles with a close underhand (semi-supinated) grip.
– Step back just enough to create light cable tension before you start curling.
– Gently depress and lightly retract your scapulae, and keep them set throughout the movement.
– Keep your upper arms close to your torso with your elbows directly beneath your shoulders.
– Start each rep by flexing the elbows to initiate the curl.
– Bring the bar toward the front of your shoulders without leaning back.
– Maintain neutral wrists the whole time; do not let them bend.
– At the top, briefly control the position with your forearms vertical and shoulders quiet.
– Lower the bar under control to near full elbow extension while keeping cable tension; do not let the stack touch down.
– Avoid swinging your body to move the weight.
– Avoid flaring your elbows or shrugging your shoulders during the curl.

Cable SZ Bar Close Grip Curl Beginner Introduction

The Cable SZ bar Close Grip Curl is a standing cable curl that centers on bending the elbows against constant resistance. It is performed with a low cable and a curved SZ/EZ bar attachment, creating a smooth pull from start to finish rather than the resistance peaking or dropping off. The narrow hand spacing and underhand grip place the biceps in the spotlight, while muscles in the forearms assist with the lift and help steady the wrists.

Because the hands are set on angled sections of the bar, the wrists and forearms rest in a more natural line, which can feel more comfortable than a straight bar for many people. The narrow grip encourages the upper arms to remain close to the sides, emphasizing movement at the elbows instead of at the shoulders. The exercise highlights strict, controlled motion, an upright posture, and quiet shoulders, with the bar traveling in a smooth arc toward the front of the body and then lowering back down under control, supported by steady breathing and tension from the cable throughout.