ex_Z2PIPT

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Upper Arms · Ez Barbell

Ez Bar Biceps Curl Close Grip

intermediatestrengthMale & female model

Ez Bar Biceps Curl Close Grip is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs an ez barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Ez Barbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Ez Bar Biceps Curl Close Grip

Stand with your feet shoulder-width apart, holding an EZ bar with hands closer than shoulder-width, palms facing forward, and your arms fully extended down.
Curl the EZ bar towards your chest by bending your elbows, keeping your upper arms stationary and close to your body.
Squeeze your biceps at the top of the movement, ensuring the bar reaches shoulder height.
Slowly lower the bar back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Focus on engaging your biceps throughout the movement.
Perform the movement slowly and with control to maximize biceps activation and reduce injury risk.
Exhale as you curl the bar up and inhale as you lower it back down.

Ez Bar Biceps Curl Close Grip alternatives

Band Close-Grip Biceps Curl

Biceps · beginner

Barbell Biceps Curl Close Grip

Biceps · intermediate

Cable Close Grip Curl

Biceps · beginner

Dumbbell Reverse Grip Biceps Curl

Biceps · intermediate

More biceps exercises

Ez Barbell Close Grip Curl

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Ez Bar Biceps Curl Normal Grip

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Biceps Curl Cable Wide Grip

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Barbell Wide Grip Biceps Curl

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Dumbbell Close-Grip Simultaneous Curl

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Barbell Biceps Curl Normal Grip

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Barbell Biceps Curl Wide Grip

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Preacher Curl Ez Bar Close Grip

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Ez Bar Biceps Curl Close Grip FAQ

What muscles does Ez Bar Biceps Curl Close Grip work?

Ez Bar Biceps Curl Close Grip mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Ez Bar Biceps Curl Close Grip?

You need an ez barbell.

How many sets and reps of Ez Bar Biceps Curl Close Grip should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Ez Bar Biceps Curl Close Grip good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Ez Bar Biceps Curl Close Grip burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Ez Bar Biceps Curl Close Grip?

Other exercises for the biceps include Band Close-Grip Biceps Curl, Barbell Biceps Curl Close Grip, Cable Close Grip Curl and Dumbbell Reverse Grip Biceps Curl.

For developers

Use Ez Bar Biceps Curl Close Grip in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_Z2PIPT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_Z2PIPT",
  "name": "Ez Bar Biceps Curl Close Grip",
  "model": "male",
  "counterpartId": "ex_6UFJTX",
  "target": "Biceps",
  "equipment": "Ez Barbell",
  "media": {
    "mp4": "https://…/ex_Z2PIPT/mp4-720.mp4?…",
    "poster": "https://…/ex_Z2PIPT/poster.jpg?…"
  }
}