Close-Grip EZ Bar Curl
Muscle Group
Biceps
Equipment
EZ Bar
Difficulty
Beginner
Close grip on EZ bar to target the long head with less joint stress.
How to Perform This Exercise
- 1 Stand or sit, arms at your sides.
- 2 Keep your elbows fixed at your sides (except for specific variations).
- 3 Curl your arms by contracting the biceps to raise the weight.
- 4 Squeeze hard at the top of the movement for one second.
- 5 Lower slowly while controlling the eccentric phase without dropping the weight.
Common Mistakes to Avoid
- Swinging the torso to generate momentum instead of isolating the biceps.
- Not fully extending the arms, limiting the range of motion.
- Lifting the elbows forward, shifting the work to the deltoids.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Biceps brachii
- Brachialis
Secondary Muscles
- Brachioradialis
- Forearms
- Anterior deltoid
Similar Exercises
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