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Close-Grip EZ-Bar Curl with Band

Performed with a resistance band, this variation primarily targets your Biceps, with support from Forearms. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Close-Grip EZ-Bar Curl with Band

  1. Step 1. Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
  2. Step 2. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
  3. Step 3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Step 4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the close-grip EZ-bar curl with a band target?

The close-grip position emphasizes the long head of the biceps brachii. The added resistance band creates peak tension at the top of the movement where the muscle is fully contracted.

How does adding a band change the mechanics of the curl?

The band provides accommodating resistance, making the weight heavier as you reach the top of the rep. This forces the biceps to work harder through the entire range of motion compared to using free weights alone.

What is a common mistake to avoid during this exercise?

Avoid using momentum or swinging the elbows forward to lift the weight. Keep your elbows pinned to your ribcage to ensure the biceps are performing the work rather than the anterior deltoids.

How should a beginner approach this movement if they lack a band?

Beginners can perform standard close-grip EZ-bar curls to master the form first. Once the movement pattern is stable, a light resistance band can be looped under the feet and around the bar.

What is the recommended set and rep range for this variation?

This exercise is best suited for hypertrophy, typically performed for 3 to 4 sets of 10 to 15 repetitions. Focus on a controlled eccentric phase and a strong squeeze at the top of each rep.

Sample sets & reps for Close-Grip EZ-Bar Curl with Band

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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