BicepsBeginner

Close-Grip EZ Bar Curl

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary BicepsSupporting Forearms

Movement instructions

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
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
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
Slowly begin to bring the bar back to starting position as your breathe in.
5
Repeat for the recommended amount of repetitions.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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