EZ Barbell Close-Grip Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Barbell Close-Grip Curl

Step by step instructions, muscle activation and variants for the EZ Barbell Close-Grip Curl.

MediumBiceps

About this exercise

The EZ barbell close-grip curl is a biceps isolation exercise that uses a narrow grip on the angled EZ bar, placing the forearms in a slightly more supinated position that can reduce wrist strain. The close grip shifts more emphasis to the outer (long) head of the biceps.

How to Perform

  • Stand upright holding an EZ barbell with both hands on the inner angled grips, palms facing forward
  • Let the bar hang at arm's length in front of your thighs
  • Keep your elbows tucked close to your sides and your upper arms stationary
  • Curl the bar upward in a smooth arc until your forearms are vertical and the bar is at shoulder height
  • Squeeze the biceps at the top of the movement
  • Lower the bar slowly back to the starting position with full elbow extension
  • Avoid rocking your torso or swinging the bar to generate momentum

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the EZ Barbell Close-Grip Curl

The EZ Barbell 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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