How many sets and reps of the close-grip EZ-bar curl should a beginner do?

A beginner can start with 3 sets of 12 reps at a modest weight, focusing on the pinch at the top rather than the number on the bar. Once the peak squeeze is easy to feel, add load in small jumps.

What can replace the close-grip EZ-bar curl if you don't have a barbell?

A close-grip dumbbell curl, palms nearly touching in front of the thighs, or a resistance band curl with the hands held close together both target the same biceps peak.

What is the close-grip EZ-bar curl good for, and when should you pick a different curl?

It targets the biceps peak and long head as an accessory rather than a primary mass builder. It's a poor choice as a first or only curl for a total beginner still learning basic curl mechanics; start with the standard-width EZ-bar curl first.

Beginner

Close-Grip EZ-Bar Curl

Narrowing your grip on the EZ bar moves the hands inside shoulder width, which places the upper arms slightly wider relative to the forearms and shifts emphasis toward the long head that builds the biceps peak. The cambered bar keeps the wrists comfortable under load. It is a simple, effective tweak to round out standard curling.

Equipment: Barbell
Body part: Biceps
Type: Strength
Browse by muscle: Biceps Brachii Long Head
Browse by movement: Elbow Flexion

How to do it

1
Grip the inner angles of an EZ bar with your hands close together, palms up.
2
Stand tall with the bar at arm's length against your thighs and elbows tucked.
3
Curl the bar up toward your shoulders by flexing the elbows.
4
Keep your upper arms pinned to your sides throughout the lift.
5
Squeeze the biceps at the top, then lower slowly to full extension.
6
Exhale as you curl and inhale as you lower.

Tips

Do not let your elbows drift forward; that turns it into a front-raise cheat.
Keep the torso upright and still; no swinging to start the rep.
Control the lowering phase rather than dropping the bar.

Variations

Common mistakes

The hands creep wider apart as the set goes on, which quietly turns a close-grip curl back into a standard-width curl by the last rep.
Pressing the hands too close together crowds the wrists and can pinch them before the biceps even reach fatigue; a slightly wider close grip fixes it without losing the effect.
The elbows flare out to the sides instead of staying tucked, which widens the effective grip and defeats the point of narrowing the hands.
Leaning back slightly at the top of each rep lets gravity help finish the curl instead of the long head of the biceps.
Once the forearms tire, the hands rotate slightly so the palms aren't fully supinated, which quietly shifts work off the biceps peak this variation targets.

Frequently asked

How many sets and reps of the close-grip EZ-bar curl should a beginner do?: A beginner can start with 3 sets of 12 reps at a modest weight, focusing on the pinch at the top rather than the number on the bar. Once the peak squeeze is easy to feel, add load in small jumps.
What can replace the close-grip EZ-bar curl if you don't have a barbell?: A close-grip dumbbell curl, palms nearly touching in front of the thighs, or a resistance band curl with the hands held close together both target the same biceps peak.
What is the close-grip EZ-bar curl good for, and when should you pick a different curl?: It targets the biceps peak and long head as an accessory rather than a primary mass builder. It's a poor choice as a first or only curl for a total beginner still learning basic curl mechanics; start with the standard-width EZ-bar curl first.

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