Last Updated on September 30, 2022
When it comes to building strong, well-defined biceps, the Close-Grip EZ Bar Curl is one of the best exercises to include in your workout routine. This movement isolates the biceps effectively, allowing you to focus on maximizing the growth and strength of your arms. It’s simple yet powerful, and with proper form, you can expect impressive results over time.
In this comprehensive guide, we’ll break down every aspect of the Close-Grip EZ Bar Curl with a Barbell, from technique to common mistakes, and even how to incorporate it into a broader workout plan.
The Basics: What is a Close-Grip EZ Bar Curl?
The Close-Grip EZ Bar Curl is a variation of the traditional bicep curl. It uses a specially designed bar, known as the EZ or cambered bar, which has a unique shape with slight angles. This design allows you to hold the bar in a more natural hand position compared to a straight barbell, reducing strain on your wrists and elbows.
In this particular variation, you use a close grip—about 4 inches apart—which helps target the inner part of the biceps, also known as the short head. The result is more intense activation of the biceps muscle, leading to improved growth and definition.
Muscle Groups Targeted
The Close-Grip EZ Bar Curl is primarily a biceps exercise, but it also engages several other muscles to stabilize the movement. Here’s a breakdown of the muscles involved:
- Biceps Brachii: This is the main muscle worked during the curl. It has two heads (long and short), and the close grip places more emphasis on the short head, which gives your biceps a fuller appearance.
- Brachialis: This muscle lies underneath the biceps and helps flex the elbow. Strong brachialis muscles will push your biceps up, making them appear larger.
- Forearms: Although this exercise doesn’t directly target the forearms, holding and stabilizing the bar requires forearm activation.
- Core and Shoulders: Maintaining a stable posture throughout the movement will also engage your core and shoulders as stabilizers.
Step-by-Step Instructions for Performing the Close-Grip EZ Bar Curl
- Start with Proper Setup
- Stand with your feet shoulder-width apart. This provides a solid base of support throughout the movement.
- Keep your knees slightly bent. This prevents excess strain on your lower back and encourages proper posture.
- Engage your core by drawing in your abs. This helps protect your spine and promotes better stability.
- Grasp the EZ Bar
- Take an underhand grip (palms facing up) on the innermost section of the EZ bar. Your hands should be about 4 inches apart. The close grip emphasizes the inner part of your biceps, creating more focused muscle activation.
- Fully extend your arms, with the bar resting against your thighs. Your elbows should be straight but not locked.
- Curl the Bar
- While keeping your elbows in a fixed position, slowly curl the bar toward your chest. Focus on contracting your biceps throughout the movement.
- Avoid swinging or using momentum. The movement should be smooth and controlled, with your biceps doing all the work.
- Pause and Squeeze
- Once the bar reaches your chest or the peak of the contraction, pause for a brief moment. During this pause, squeeze your biceps hard to maximize muscle activation.
- Make sure not to let your elbows flare out or drift forward during the curl.
- Lower the Bar
- After the pause, slowly lower the bar back to the starting position. This eccentric (lowering) phase is crucial for muscle growth, so take your time.
- Resist the temptation to drop the bar quickly. Controlling the weight on the way down is just as important as lifting it up.
- Repeat for Desired Reps
- Aim for 8 to 12 repetitions per set. This rep range is ideal for muscle hypertrophy (growth), especially when paired with moderate to heavy weights.
Tips for Perfect Form
- Avoid Swinging: One of the most common mistakes in bicep curls is swinging the bar to generate momentum. This takes the focus off your biceps and increases the risk of injury. If you find yourself swinging, try leaning against a wall to limit your range of motion and keep the movement strict.
- Keep Elbows in Place: Your elbows should stay fixed by your sides throughout the curl. If they start drifting forward or flaring out, you’re probably lifting too much weight. Decrease the weight and focus on proper form.
- Control the Eccentric Phase: Many lifters rush through the lowering part of the exercise, missing out on significant muscle growth. By lowering the bar slowly and under control, you increase time under tension, which is critical for building muscle.
- Mind Your Grip: Make sure you’re holding the bar with an underhand grip (palms facing up) and that your hands are positioned about 4 inches apart. A wider grip shifts the focus to the outer part of your biceps (the long head), which is a different variation of the exercise.
Benefits of the Close-Grip EZ Bar Curl
Adding this exercise to your workout routine comes with several advantages:
- Enhanced Bicep Activation: The close grip targets the short head of the biceps, which can help improve the overall appearance and peak of your biceps. It’s especially useful for creating fuller-looking arms.
- Reduced Strain on Wrists: The cambered shape of the EZ bar allows for a more natural hand position compared to a straight barbell. This reduces stress on your wrists and forearms, making the movement more comfortable for those with joint issues.
- Improved Muscle Isolation: The Close-Grip EZ Bar Curl isolates the biceps effectively, limiting the involvement of other muscles like the shoulders or back. This allows for greater focus on building bicep strength and size.
- Great for Building Strength: By using a moderate to heavy weight with proper form, you can gradually increase your bicep strength over time. This is essential for overall upper body performance, as strong biceps play a role in many compound movements like rows and pull-ups.
Variations and Alternatives
To keep your workouts fresh and challenging, consider incorporating some of these variations and alternatives:
- Wide-Grip EZ Bar Curl: By moving your hands wider apart, you shift the emphasis to the outer (long) head of the biceps. This variation helps create balanced arm development.
- Dumbbell Close-Grip Curl: If you don’t have access to an EZ bar, you can perform close-grip curls with dumbbells. Hold the dumbbells together with a neutral grip and curl them as you would with the barbell.
- Preacher Curl: This variation involves curling the bar on a preacher bench, which provides support for your arms and prevents swinging. It’s an excellent option for isolating the biceps even further.
- Barbell Curl: For a more traditional approach, you can perform the same movement with a straight barbell. However, be aware that this can place more strain on your wrists.
Common Mistakes to Avoid
- Using Too Much Weight: It’s tempting to load up the bar with heavy weights, but if you can’t perform the movement with proper form, you’re not getting the full benefit. Start with a manageable weight and increase gradually.
- Neglecting the Eccentric Phase: As mentioned earlier, the lowering part of the curl is crucial for muscle growth. Don’t rush through it—take your time and control the descent.
- Elbow Movement: Your elbows should remain stationary throughout the curl. If they’re moving around, it’s a sign that you’re involving other muscles, such as your shoulders, which reduces the effectiveness of the exercise.
- Leaning Back: Some lifters arch their lower back to lift the weight more easily. This puts unnecessary strain on your spine and increases the risk of injury. Keep your core engaged and your back straight throughout the movement.
How to Incorporate Close-Grip EZ Bar Curls into Your Workout Routine
The Close-Grip EZ Bar Curl is a versatile exercise that can be included in various workout splits. Here are a few ways to incorporate it into your routine:
- Arm Day: If you dedicate a day to training your arms, the Close-Grip EZ Bar Curl can be one of your primary bicep exercises. Combine it with other movements like hammer curls and preacher curls for a complete arm workout.
- Upper Body Day: On days when you train your entire upper body, include the Close-Grip EZ Bar Curl after your compound lifts like bench presses or rows. This will ensure that your biceps get the attention they deserve.
- Push/Pull Split: In a push/pull split, you train pushing muscles (chest, shoulders, triceps) one day and pulling muscles (back, biceps) the next. The Close-Grip EZ Bar Curl fits perfectly on pull days, along with exercises like pull-ups and rows.
- Supersets: To maximize time and increase intensity, you can superset the Close-Grip EZ Bar Curl with a triceps exercise like triceps pushdowns. This combination will give you an incredible arm pump and improve overall muscle endurance.
Final Thoughts on the Close-Grip EZ Bar Curl
The Close-Grip EZ Bar Curl is a staple bicep exercise that deserves a spot in any serious arm workout routine. Its ability to isolate the biceps, particularly the short head, makes it a valuable tool for achieving well-rounded arm development. By following the proper form, avoiding common mistakes, and incorporating variations, you’ll be well on your way to stronger, more defined biceps.
Whether you’re a beginner or a seasoned lifter, this exercise can help you take your bicep training to the next level. So next time you’re in the gym, grab that EZ bar and start curling your way to bigger arms!
