Close-Grip EZ-Bar Curl with Band

Close-grip EZ bar curl with added resistance bands for progressive overload and accommodating resistance throughout the range of motion.

Instructions

1. Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
2. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
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

• The band provides increasing resistance as you move up, challenging your biceps more at the top of the movement.
• Stand firmly on the middle of the band to ensure stable resistance throughout.
• Keep your upper arms stationary to prevent cheating and maximize bicep isolation.
• Adjust band tension by standing further away or using multiple bands for increased difficulty.
• Control both the concentric and eccentric phases for optimal muscle development.