The EZ barbell close-grip curl is a biceps-focused exercise performed with an EZ barbell using a close, underhand grip. It targets the biceps and also engages the forearms as secondary muscles. The movement involves curling the barbell towards the shoulders while keeping the elbows close to the torso.
Quick Facts
How to Do Ez Barbell Close-grip Curl
Follow these step-by-step instructions to perform Ez Barbell Close-grip Curl with proper form and technique.
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Ez Barbell Close-grip Curl targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Ez Barbell Close-grip Curl
Incorporating Ez Barbell Close-grip Curl into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Biceps Development: Ez Barbell Close-grip Curl directly targets and strengthens the Biceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Forearms, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Ez Barbell Close-grip Curl build real-world strength that transfers to daily activities and athletic performance.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
Safety Tips and Precautions
Performing Ez Barbell Close-grip Curl safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Ez Barbell Close-grip Curl, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Biceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Biceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Ez Barbell Close-grip Curl, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.