How To Do a Close-Grip Ez-Bar Curl

Step-by-step Instructions

Here is what you need to do...
Step 1

Type of exercise- Strength/Power Muscles Worked- Biceps (primary): Forearms (Secondary) Type of Movement- Isolation Equipment used- EZ-Curl Bar

Step 2

Grasp an EZ Curl Bar and stand in an upright position. Your grip should be at the inner handle of the EZ Curl bar. The nature of the bar will tilt your hands slightly inward. The tilted hand grip emphasizes the outer bicep. Make sure your elbows are at your sides near your torso and keep them planted at your sides for the entire exercise.

Step 3

While keeping the upper arms at your sides and elbows tight- curl the bar towards your upper body while exhaling. Since the elbows are tight at your sides- only the forearms should be moving.

Step 4

Upon reaching shoulder level- squeeze the biceps with maximal effort for 1 second.

Step 5

Slowly lower the bar to the starting position- feeling the stretch in the biceps as you lower the weight. Repeat for the desired number of reps. A beginner should use only the bar before moving up in weight.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Common ways to cheat/ cautions- As an isolation movement, do not rock back and incorporate more muscles other than the biceps and forearms in this exercise- when in doubt use less weight as you want to get a full squeeze in the biceps at the top of the movement.

Stuff You'll Need

Brand Product Price
EZ-Curl Bar $31.33

Suggested Further Reading

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When did you first do this & how did you get started?

I have been weight lifting for a number of years

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