Arms · Isolation

Close Grip EZ Bar Curl

A bicep curl variation using the EZ bar's angled grip to reduce wrist strain while targeting the biceps with a narrow hand position. The semi-supinated angle takes the joint stress out of narrow-grip curling, letting you train the long head hard without the wrist ache a straight bar can cause. For most lifters this is the sustainable way to do close-grip curl work for the long term.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner EZ Bar Isolation Pull
close-grip-ez-bar-curl-poster
  • Level Beginner
  • Equipment EZ Bar
  • Primary Muscles Biceps, Forearms
  • Movement Isolation Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Close Grip EZ Bar Curl

  1. Grip the inner angled sections of an EZ bar with an underhand grip.
  2. Stand tall with your elbows pinned to your sides.
  3. Curl the bar up toward your shoulders, keeping the upper arms still.
  4. Squeeze at the top for a beat.
  5. Lower over two to three seconds until your arms are fully straight.
  6. Keep the bar path close to your body throughout.

Anatomy

Muscles Worked

arms
Primary muscles
Biceps Forearms

Do This

Form Cues

  • Use the inner angle of the bar so the wrists sit in a comfortable position.
  • Keep the upper arms vertical and still.
  • Squeeze at the top before lowering under control.
  • Let the bar's angles set your wrist position and keep the wrists neutral inside the grip.

Avoid This

Common Mistakes

  • Leaning back to help the bar up.
  • Letting the elbows flare out as the set gets hard.
  • Dropping the bar from the top rather than lowering it.
  • Shortening the bottom of the rep. Full extension is where the biceps grow, and where cheating starts.

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Variations & Related Exercises

Variations of this lift

Trains the same muscles