Instructions:
- 1Stand up straight holding the EZ barbell at shoulder width close grip.
- 2While keeping your elbows close to your torso, curl the weights while contracting your biceps.
- 3Hold at the contracted position for a brief moment and squeeze your biceps.
- 4Slowly lower the bar back down to the initial position.
- 5Repeat for the recommended amount of repetitions.
Tips:
- Try to use your biceps to lift the weights, not your body back.
- Do not use your shoulder or forearm muscles to lift the barbell.
- Always keep your elbows stationary and close to your torso.
- Keep your biceps contracted throughout the whole movement.
Unlock Your Biceps Potential with the EZ Barbell Close Grip Curl
The EZ barbell close grip curl is a fantastic exercise for anyone looking to enhance the strength and appearance of their upper arms, specifically targeting the biceps brachii. This exercise is accessible for individuals of all fitness levels and can be performed with an EZ barbell, making it a staple in many strength training routines.
Muscles Worked: The primary focus of this exercise is on the biceps, but it also engages other muscles in the upper arms, contributing to overall arm definition. For those curious about variations, the EZ bar wide grip curls can shift the emphasis slightly and engage different muscle fibers, while the EZ barbell close grip preacher curl offers increased isolation for the biceps.
How to Perform the EZ Barbell Close Grip Curl
- Stand upright, holding the EZ bar with an underhand grip at shoulder width.
- Keep your elbows close to your body as you curl the bar upward, squeezing your biceps at the top of the movement.
- Lower the bar slowly back to the starting position, maintaining control throughout the movement.
Tips for Success
- Warm Up: Always warm up your arms and shoulders to reduce the risk of injury.
- Control Your Movements: Focus on controlled movements rather than using momentum to lift the bar.
- Adjust Weight Accordingly: Choose a weight that allows you to maintain good form throughout your sets.
- Vary Your Grip: Experiment with different grips, such as the cable EZ bar close grip curls or standing EZ bar close grip curls, to keep your workouts dynamic and effective.
Whether you are a beginner or an experienced lifter, incorporating the EZ bar close grip curl into your routine can yield impressive results. Don’t forget to complement your curls with other exercises, like the EZ curl bar close grip bench press, to ensure a well-rounded upper body workout. Start adding this effective curl variation to your regime today and watch your biceps grow stronger!