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Close-Grip EZ Bar Curl

Performed with a close (narrow) grip to shift emphasis, 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

  1. Step 1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
  2. Step 2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  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 part of the biceps does the close-grip EZ bar curl target?

The narrow grip shifts more tension toward the long head of the biceps, which is the outer portion of the muscle. This emphasis helps develop the appearance of the bicep peak.

How should I position my elbows during the movement?

Keep your elbows pinned to your ribcage and slightly forward to maintain constant tension. Avoid letting them flare out or drift backward, as this engages the shoulders and reduces bicep isolation.

What is a common mistake to avoid when using a narrow grip?

The most frequent error is using momentum by swinging the hips to lift the weight. Ensure the torso remains stationary and only the forearms move through a full range of motion.

What is a suitable alternative if an EZ bar is unavailable?

Dumbbell curls with a neutral or slightly inward grip can mimic the wrist angle of the EZ bar. Alternatively, a straight barbell can be used, though it may increase strain on the wrists.

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

Perform 3 to 4 sets of 8 to 12 repetitions to prioritize hypertrophy. This range allows for sufficient volume while maintaining the strict form necessary for isolation.

Sample sets & reps for Close-Grip EZ Bar Curl

  • 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
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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