Cable SZ Bar Close Grip Curl

Muscles worked

Setup

1. Attach an EZ-bar (SZ-bar) to the low pulley of a cable machine.
2. Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
3. Grasp the bar on the innermost curved handles with an underhand grip, keeping your hands closer than shoulder-width.
4. Stand tall with your shoulders pinned back and elbows tucked firmly against your ribs.

How to do it

1. Exhale and curl the bar toward your upper chest by flexing at the elbows, keeping your upper arms completely stationary.
2. Squeeze your biceps forcefully at the top of the movement for one second.
3. Inhale and slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
4. Maintain a slight bend in the elbows at the bottom of the rep to keep constant tension on the muscle.

Form checklist

• Keep elbows locked at your sides; do not let them drift forward or flare out.
• Avoid using momentum or leaning your torso back to swing the weight up.
• Keep your wrists straight and neutral to avoid straining the forearm tendons.
• Ensure your shoulders remain depressed and retracted throughout the set.

Pro tips

• Focus on 'crushing' the bar with your grip at the top of the movement to maximize motor unit recruitment in the biceps.
• Keep your chest up and core braced to create a stable base, preventing the weight from pulling your posture forward.

Make it harder

• Perform a 3-second isometric hold at the midpoint (90-degree angle) of every rep.
• Incorporate '21s' by performing 7 reps in the bottom half, 7 in the top half, and 7 full range reps.

Frequently asked

What muscles does the cable sz bar close grip curl work?

The cable sz bar close grip curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable sz bar close grip curl?

The cable sz bar close grip curl uses cable.

Is the cable sz bar close grip curl good for beginners?

Yes. The cable sz bar close grip curl is a beginner-friendly movement and a strong foundation to build on.

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