Ez Barbell Close-grip Curl
Also known as: close-grip ez barbell curl, ez bar close-grip curl, ez-bar close-grip curl
Ez Barbell Close-grip Curl is the middle rung where progress speeds up and fits late in an arms workout.
How to do Ez Barbell Close-grip Curl
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Ez Barbell Close-grip Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Slow the eccentric before you add another plate.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the wrists stacked before chasing extra load.
Common Ez Barbell Close-grip Curl Mistakes
Setting the hands unevenly across the bends
Use the same bend on both sides so the load stays centred.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Ez Barbell Close-grip Curl
Swap Ez Barbell Close-grip Curl For
Ez Barbell Close-grip Curl — Frequently Asked Questions
How do you do the Ez Barbell Close-grip Curl?
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart. Keep your elbows close to your torso and your upper arms stationary throughout the movement. Curl the barbell up towards your shoulders, contracting your biceps. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ez Barbell Close-grip Curl work?
The Ez Barbell Close-grip Curl primarily targets the biceps. It is classified as a arms exercise and is performed with an EZ bar.
How many sets and reps of the Ez Barbell Close-grip Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Barbell Close-grip Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Ez Barbell Close-grip Curl?
Try the Dumbbell Lunge With Bicep Curl, Barbell Seated Close-grip Concentration Curl or the Weighted Seated Bicep Curl (on Stability Ball). Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Ez Barbell Close-grip Curl the same as the close-grip ez barbell curl?
Yes. The Ez Barbell Close-grip Curl is also commonly called the close-grip ez barbell curl or the ez bar close-grip curl. Different gyms and training programs label it differently, but "close-grip ez barbell curl" and "ez bar close-grip curl" refer to this same movement.
