All training resources
Exercise guide
Close-Grip EZ-Bar Curl
An EZ-bar biceps curl with hands close together, biasing the long head of the biceps.
What this exercise works
- Muscles
- biceps brachii · brachialis
- Goals
- hypertrophy
- Equipment
- EZ bar
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding an EZ-bar with hands on the inner bends, palms up.
- Keep the elbows tucked at the sides.
- Curl the bar up to shoulder level, squeezing the biceps.
- Lower under control to a full stretch.
- Repeat for the prescribed reps.
Technique cues and common mistakes
- Keep the elbows pinned — do not let them flare forward.
- Squeeze hard at the top.
- Avoid swinging the torso for momentum.