Close-Grip EZ-Bar Biceps Curl

The close-grip EZ-bar biceps curls increases strength in the biceps and forearms. The closer grip places more emphasis on developing thickness of the biceps. It also places more tension on the outer head of your biceps, whereas a wider grip emphasizes the inner head.


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    Stand tall and grab an EZ-Bar with an underhand grip. Make sure your hands are about six inches apart. Keep elbows close to torso. This will be your starting position.
  2. Close-Grip EZ-Bar Biceps Curl
    Curl the bar until your biceps fully contract. Squeeze your biceps at the top while pausing for one second and then slowly lower the bar to the starting position.

Trainer’s Tips

  • Use a controlled pace throughout the movement and avoid using momentum.
  • Make sure to squeeze the biceps at the top of the lift.
  • Keep your elbows stationary throughout the movement. Do not lift them.