Close-Grip EZ Bar Curl

The close-grip EZ bar curl is performed with your hands on the inner angled section of the bar. The narrow grip is commonly used to bias the outer (long) head of the biceps, and the angled grip is comfortable for most wrists.

Beginner 💪 Biceps Isolation Isolation
3
Sets
8–12
Reps
90 sec
Rest
Isolation
Type
🏋️ EZ Bar
Close-Grip EZ Bar Curl — start and finish positionsSTARTFINISH
EZ Bar
Biceps Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Biceps training guide →

Primary
Biceps
Secondary
Forearms
Highlighted muscles

How To Perform

  1. 1 Stand holding an EZ bar with your hands on the inner bends, palms facing up and slightly angled.
  2. 2 Keep your elbows at your sides and your upper arms still.
  3. 3 Curl the bar up toward your shoulders until your biceps are fully contracted.
  4. 4 Lower under control until your arms are fully straight.

Form Cues

  • ✓ Pin your elbows close to your ribs and keep them there.
  • ✓ Squeeze at the top for a beat without leaning back.
  • ✓ Lower for about two seconds each rep for better control.

Common Mistakes

  • ✗ Swinging the torso back to cheat the bar up.
  • ✗ Letting the elbows drift forward so the shoulders take over.
  • ✗ Cutting the bottom of the range short.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Close-Grip EZ Bar Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Close-Grip EZ Bar Curl? These alternatives target the same muscles:

EZ-Bar Curl
Biceps · Beginner
→
Barbell Curl
Biceps · Beginner
→
Dumbbell Curl
Biceps · Beginner
→
Cable Curl
Biceps · Beginner
→

Swap Close-Grip EZ Bar Curl for something else

Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:

Where This Exercise Fits

FAQ

How many sets of Close-Grip EZ Bar Curl should I do?▾
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for biceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Close-Grip EZ Bar Curl target?▾
Close-Grip EZ Bar Curl primarily targets the Biceps. Secondary muscles include Forearms.
Is Close-Grip EZ Bar Curl good for beginners?▾
Close-Grip EZ Bar Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Close-Grip EZ Bar Curl, 90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.