Close-Grip EZ-Bar Curl with Band
How to do the Close-Grip EZ-Bar Curl with Band
- 1
Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- 2
While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- 3
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- 4
Slowly begin to bring the bar back to starting position as your breathe in.
- 5
Repeat for the recommended amount of repetitions.
How to program the Close-Grip EZ-Bar Curl with Band
Sets and reps
As an isolation movement, the Close-Grip EZ-Bar Curl with Band is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Close-Grip EZ-Bar Curl with Band is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Close-Grip EZ-Bar Curl with Band work?
The Close-Grip EZ-Bar Curl with Band primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Close-Grip EZ-Bar Curl with Band?
You need E-Z Curl Bar. Difficulty level: Beginner.
How many sets and reps of the Close-Grip EZ-Bar Curl with Band should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
