Male model ex_XJ3C2K

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Ez Barbell

Ez Barbell Close Grip Curl

intermediatestrength

Ez Barbell Close Grip Curl 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 · Brachialis, Brachioradialis

How to do Ez Barbell Close Grip Curl

Stand with your feet shoulder-width apart, holding an EZ barbell with a close grip (hands positioned closer than shoulder-width apart) and palms facing up.
Curl the barbell upward towards your shoulders by bending your elbows, focusing on engaging your biceps.
Squeeze your biceps at the top of the movement, ensuring the barbell reaches shoulder height.
Lower the barbell back to the starting position with control, fully extending your arms.

Form tips

Keep your elbows stationary and close to your body throughout the movement.
Avoid using momentum or swinging your body to lift the barbell.
Exhale as you curl the barbell up and inhale as you lower it.

Ez Barbell Close Grip Curl alternatives

Cable Close Grip Curl

Biceps · beginner

Band Close-Grip Biceps Curl

Biceps · beginner

Barbell Standing Close Grip Curl

Biceps · intermediate

Barbell Biceps Curl Close Grip

Biceps · intermediate

More biceps exercises

Preacher Curl Ez Bar Close Grip

Biceps · intermediate

Ez Bar Biceps Curl Close Grip

Biceps · intermediate

Dumbbell Close-Grip Simultaneous Curl

Biceps · intermediate

Ez Bar Cable Curl Wide Grip

Biceps · intermediate

Ez Bar Biceps Curl Normal Grip

Biceps · intermediate

Barbell Biceps Curl Normal Grip

Biceps · intermediate

Ez Bar Biceps Curl Wide Grip

Biceps · intermediate

Barbell Biceps Curl Wide Grip

Biceps · intermediate

Ez Barbell Close Grip Curl FAQ

What muscles does Ez Barbell Close Grip Curl work?

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

What equipment do you need for Ez Barbell Close Grip Curl?

You need an ez barbell.

How many sets and reps of Ez Barbell Close Grip Curl 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 Barbell Close Grip Curl 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 Barbell Close Grip Curl 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 Barbell Close Grip Curl?

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

For developers

Use Ez Barbell Close Grip Curl 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XJ3C2K" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XJ3C2K",
  "name": "Ez Barbell Close Grip Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Ez Barbell",
  "media": {
    "mp4": "https://…/ex_XJ3C2K/mp4-720.mp4?…",
    "poster": "https://…/ex_XJ3C2K/poster.jpg?…"
  }
}