Close-Grip EZ-Bar Curl with Band

A beginner strength exercise for the biceps, done with a ez curl bar.

Close-Grip EZ-Bar Curl with Band: finishing position

Main muscles: Biceps
Also works: Forearms
Equipment: EZ curl bar
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Close-Grip EZ-Bar Curl with Band

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.
While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
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.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Close-Grip EZ-Bar Curl with Band

Questions

What muscles does the Close-Grip EZ-Bar Curl with Band work?

Mainly the biceps, with the forearms helping.

Is the Close-Grip EZ-Bar Curl with Band good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Close-Grip EZ-Bar Curl with Band?

Good alternatives that train the biceps: EZ-Bar Curl, Spider Curl, Reverse Barbell Preacher Curls or Alternate Hammer Curl.

How many sets and reps of the Close-Grip EZ-Bar Curl with Band should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).