Close-Grip EZ Bar Curl

Isolation exercise targeting the biceps using a close grip on an EZ curl bar, which reduces wrist strain while curling.

Instructions

1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palms of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move.
3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
4. Slowly begin to bring the bar back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

Tips

• Keep your elbows fixed at your sides to isolate the biceps effectively.
• Avoid swinging the weight or using momentum to lift the bar.
• The close grip shifts some emphasis to the inner biceps.
• Control the eccentric (lowering) portion of the movement for better muscle engagement.
• Breathe out as you curl up and breathe in as you lower the weight.