Cable SZ Bar Close-Grip Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable SZ Bar Close-Grip Curl

Step by step instructions, muscle activation and variants for the Cable SZ Bar Close-Grip Curl.

MediumBiceps

About this exercise

A cable biceps curl using an EZ bar adapter on the low pulley with the hands placed close together. The angled grip reduces wrist and elbow strain compared to a straight bar, while the cable keeps constant tension on the biceps through the whole curl.

How to Perform

  • Attach an EZ bar to the low pulley of the cable machine and stand facing it with feet shoulder-width apart
  • Grasp the inner angled sections of the bar with an underhand grip, hands close together
  • Let the bar hang at arm's length with a slight bend at the elbows
  • Brace your core, pin your elbows at your sides, and curl the bar up toward your chin
  • Squeeze your biceps at the top of the movement
  • Slowly lower the bar back to the starting position in a controlled manner
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Cable SZ Bar Close-Grip Curl

The Cable SZ Bar Close-Grip Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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