Close-Grip EZ Bar Curl

Close-Grip EZ Bar Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Resistance exercise – elbow flexion

Exercise technique

EZ grip
Hold the inner angled sections with palms facing forward and slightly inward.
Feet
Plant your feet at a balanced width and stand upright.
Bottom start
Hold the bar in front of your thighs with elbows close to your torso.
Wrist alignment
Keep your wrists aligned with your forearms on the angled grip.
Curl
Exhale and curl the bar toward your shoulders without moving your upper arms forward.
Top pause
Contract briefly with your elbows in place.
Extend
Slowly lower the bar to a comfortable bottom range without forcing your elbows backward.

Key technique points

Match the inner grips on both sides.
Do not strain your wrists into the grip.
Keep your upper arms still.
Do not swing from your hips.
Do not shrug at the top.
Brake the final extension with your muscles.

Common mistakes

Crowding the hands

Do not narrow the grip until your wrists collapse inward; use a comfortable angled section.

Moving the elbows forward

Do not lift your upper arms to bring the bar to your chin; keep the curl driven by elbow movement.

Hip momentum

Do not launch the bar from the bottom with your pelvis; choose a load you can lift with a stable torso.

Wrist curling

Do not curl your hands inward to raise the bar at the top; maintain neutral wrist control.

Shrugging

Do not draw your shoulders toward your ears at the end of the curl; stop while your upper arms remain at your sides.

Dropping the bar

Do not finish the descent by dropping onto your thighs; complete the final extension especially slowly.

Frequently asked questions