Exercise guide
EZ Barbell Close Grip Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
The EZ Bar Close Grip Curl specifically targets the long (outer) head of the biceps to build peak height while reducing strain on the wrists. This isolation movement is highly effective for developing bicep thickness and forearm stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees for stability.
- Grip the EZ bar on the innermost angled handles with an underhand (supinated) grip.
- Start with your arms fully extended and the bar resting against your thighs.
- Pull your shoulders back and down to set a proud chest.
How to do it
- Exhale as you curl the bar toward your chest by flexing at the elbows, keeping them pinned to your sides.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Squeeze your biceps hard at the top of the movement for one second.
- Inhale as you slowly lower the bar back to the starting position using a controlled 2-3 second tempo.
Form checklist
- Keep your elbows tucked into your ribs; do not let them flare out or drift forward.
- Maintain a neutral spine and avoid using momentum or swinging your torso.
- Ensure a full range of motion by fully extending your arms at the bottom.
- Keep your wrists straight and firm throughout the entire lift.
Pro tips
- Focus on driving your pinkies toward your shoulders to maximize the contraction of the bicep peak.
- Imagine trying to 'crush' the bar with your grip to increase muscle fiber recruitment through irradiation.
Make it harder
- Incorporate '21s': perform 7 reps in the bottom half, 7 in the top half, and 7 full range reps.
- Add a 3-second pause at the peak of the contraction to increase time under tension.
Frequently asked
- What muscles does the ez barbell close grip curl work?
- The ez barbell close grip curl primarily targets the biceps.
- What equipment do you need for the ez barbell close grip curl?
- The ez barbell close grip curl uses ez barbell.
- Is the ez barbell close grip curl good for beginners?
- Yes. The ez barbell close grip curl is a beginner-friendly movement and a strong foundation to build on.