Close-Grip EZ-Bar Curl

Muscles worked by the Close-Grip EZ-Bar Curl

Primary

BicepsBiceps Brachii

Secondary

Brachialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the Close-Grip EZ-Bar Curl

1. Stand holding an EZ-bar with hands on the inner bends, palms up.
2. Keep the elbows tucked at the sides.
3. Curl the bar up to shoulder level, squeezing the biceps.
4. Lower under control to a full stretch.
5. Repeat for the prescribed reps.

Form tips

• Keep the elbows pinned — do not let them flare forward.
• Squeeze hard at the top.
• Avoid swinging the torso for momentum.

At a glance

Close-Grip EZ-Bar Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "close-grip-ez-bar-curl",
  "name_en": "Close-Grip EZ-Bar Curl",
  "name_de": "Eng-Griff EZ-Stange Curl",
  "name_es": "Curl con Barra Z y Agarre Cerrado",
  "description_en": "An EZ-bar biceps curl with hands close together, biasing the long head of the biceps.",
  "description_de": "Ein EZ-Stange-Bizeps-Curl mit engem Griff, der den langen Kopf des Bizeps stärker beansprucht.",
  "description_es": "Un curl de bíceps con barra Z y manos juntas, que carga más la cabeza larga del bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "ez_bar",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "pull_day"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding an EZ-bar with hands on the inner bends, palms up.",
    "Keep the elbows tucked at the sides.",
    "Curl the bar up to shoulder level, squeezing the biceps.",
    "Lower under control to a full stretch.",
    "Repeat for the prescribed reps."
  ],
  "instructions_de": [
    "Halte eine EZ-Stange mit Händen an den Innenbiegungen, Untergriff.",
    "Halte die Ellenbogen am Körper.",
    "Curle die Stange zur Schulterhöhe, spanne den Bizeps an.",
    "Senke kontrolliert in volle Streckung.",
    "Wiederhole für die vorgegebene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Sujeta una barra Z con las manos en las curvas internas, palmas arriba.",
    "Mantén los codos pegados al cuerpo.",
    "Sube la barra hasta los hombros contrayendo el bíceps.",
    "Baja con control hasta el estiramiento completo.",
    "Repite el número de repeticiones indicado."
  ],
  "tips_en": [
    "Keep the elbows pinned — do not let them flare forward.",
    "Squeeze hard at the top.",
    "Avoid swinging the torso for momentum."
  ],
  "tips_de": [
    "Halte die Ellenbogen am Körper — nicht nach vorn ausweichen.",
    "Drücke oben fest zusammen.",
    "Vermeide Schwung aus dem Oberkörper."
  ],
  "tips_es": [
    "Mantén los codos pegados — no dejes que se vayan adelante.",
    "Contrae fuerte arriba.",
    "Evita balancear el torso para tomar impulso."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/close-grip-ez-bar-curl-start.webp",
      "peak": "images/flat/close-grip-ez-bar-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "close-grip-ez-bar-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.