Close-Grip EZ-Bar Curl with Band
Close-Grip EZ-Bar Curl with Band 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: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Band
Secure the band ends symmetrically to both ends of the EZ bar.
- Foot support
Step securely on the middle of the band and check that it cannot slip.
- Close grip
Take an underhand grip on the inner angled sections of the EZ bar.
- Stance
Stand upright with your upper arms beside your ribs.
- Curl
Exhale and bend your elbows to raise the bar against increasing band tension.
- Top control
Pause briefly at the highest point you can reach without moving your shoulders forward.
- Extend
Lower the bar slowly, braking the band’s pull, and maintain your grip at the bottom.
Key technique points
- Attach the band equally at both ends.
- Secure the band under your foot.
- Use a symmetrical inner EZ-bar grip.
- Keep your elbows at your sides.
- Do not overcome top-end resistance with your shoulders.
- Lower the bar slowly.
Common mistakes
Losing the band
Do not hold its center under the edge of your foot; prevent it from slipping out at peak tension.
Uneven attachment
Do not attach different lengths on each side of the bar; prevent one side from pulling early on the return.
Hands too close
If your wrists bend, stop forcing the inner grip; use a comfortable part of the angled handle.
Moving the shoulders forward
Do not drive your elbows toward your chest to overcome the harder top range; choose a more suitable band.
Rocking the torso
Do not launch the bar with your hips; manage the band’s strong pull with an upright torso.
Releasing the descent
Do not drop the bar quickly onto your thighs; control band and bar resistance throughout the downward arc.
Frequently asked questions
Close-Grip EZ-Bar Curl with Band: why is “Losing the band” a mistake?
Do not hold its center under the edge of your foot; prevent it from slipping out at peak tension.
Close-Grip EZ-Bar Curl with Band: why is “Uneven attachment” a mistake?
Do not attach different lengths on each side of the bar; prevent one side from pulling early on the return.
Close-Grip EZ-Bar Curl with Band: why is “Hands too close” a mistake?
If your wrists bend, stop forcing the inner grip; use a comfortable part of the angled handle.
Close-Grip EZ-Bar Curl with Band: why is “Moving the shoulders forward” a mistake?
Do not drive your elbows toward your chest to overcome the harder top range; choose a more suitable band.
Close-Grip EZ-Bar Curl with Band: why is “Rocking the torso” a mistake?
Do not launch the bar with your hips; manage the band’s strong pull with an upright torso.
Close-Grip EZ-Bar Curl with Band: why is “Releasing the descent” a mistake?
Do not drop the bar quickly onto your thighs; control band and bar resistance throughout the downward arc.
What should I focus on when doing Close-Grip EZ-Bar Curl with Band?
Attach the band equally at both ends. Secure the band under your foot. Use a symmetrical inner EZ-bar grip. Keep your elbows at your sides. Do not overcome top-end resistance with your shoulders. Lower the bar slowly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.