EZ Bar Seated Close Grip Curl

A seated biceps isolation exercise using a close grip on an EZ-bar, providing a stable base and emphasizing the inner head of the biceps.

Instructions

1. Sit upright on a bench with your back against the pad (preferably an upright bench for support).
2. Plant your feet firmly on the floor shoulder-width apart.
3. Hold an EZ-bar with a supinated grip (palms facing forward) using a narrow grip (hands closer than shoulder-width).
4. Let the bar rest at your thighs with your arms fully extended; this is your starting position.
5. Keep your upper arms stationary against your torso throughout the movement.
6. Curl the bar upward by bending your elbows, bringing it toward your shoulders.
7. Pause briefly at the top position, squeezing your biceps.
8. Lower the bar in a controlled manner back to your thighs.
9. Repeat for your desired number of repetitions.

Tips

• The close grip places emphasis on the inner head of the biceps, creating more of a “peak” contraction.
• Seated position provides stability and eliminates momentum, forcing strict form and isolation.
• Keep your upper arms pinned to your sides; moving them forward reduces biceps isolation.
• The narrow grip naturally reduces the range of motion compared to wider grips; this is normal and expected.
• The EZ-bar’s angled grip provides comfort and reduces wrist strain compared to a straight barbell.
• This variation pairs well with wider-grip curls to create comprehensive biceps development.
• Use lighter weight than you would for standard-width curls; the narrow grip is mechanically disadvantageous.
• Avoid using momentum; maintain a controlled, deliberate tempo throughout the movement.