Seated Close-Grip EZ-Bar Curl

Differentiation: Mechanics

This variation of an EZ-bar Curl is unique. Here is how: you hold the EZ-bar with your hands close together. Using this hand position engages the short head of your biceps. Engaging the short head increases the peak of your biceps. You are also seated for this exercise. Being seated eliminates the need to maintain balance, (like you would need to do when performing a Standing Close-Grip Barbell Curl). Not focussing on balancing allows you to instead focus intently on each contraction.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.

3) Grasp the innermost grip of the EZ Curl Bar with your palms facing upward.

4) While holding the bar, sit on the bench.

5) Rest the bar on your thighs.

6) Place your feet flat on the floor and wide apart.

7) Bring your elbows inward so they are touching the sides of your torso.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the bar towards your upper chest.

3) ...until the bar reaches shoulder level.

4) This is the ending position.

5) Upon reaching shoulder level - squeeze your biceps with maximal effort and hold for a count of one second.

6) Slowly lower the bar to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your elbows close to the sides of your body.

Keep your upper arms stationary and focus on only moving your forearms.

Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

No video has been published yet.

Nobody appears in the video.

Tip

The EZ bar’s innermost grips will force your hands to angle slightly inward. You should feel the stretch in your biceps as you lower the bar.

Comments