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Biceps · Beginner

EZ Bar Close Grip Curl

Arm curl variation training the biceps without torso swing.

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Exercise overview

Training details

Biceps

Equipment

Ez Bar

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding the inner angled grips of the EZ bar with your arms extended and the bar against your thighs.
  2. 02Brace your trunk, keep the wrists neutral, and pin the elbows close to your ribs.
  3. 03Curl the bar toward your shoulders without swinging the hips or allowing the elbows to travel forward.
  4. 04Squeeze the biceps briefly at the top while keeping the shoulders down and the forearms controlled.
  5. 05Lower the bar slowly to full elbow extension and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationEZ-Bar CurlRelated variationBarbell Biceps CurlRelated variationEZ Bar Reverse Bicep Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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