Close-Grip EZ Bar Curl

Biceps

Close-Grip EZ Bar Curl

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A biceps curl with an EZ bar held on the inner grips, which works the biceps with less wrist strain.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall holding an EZ bar on the inner bends with palms facing up.
2Keep your elbows at your sides.
3Set your feet hip-width apart.

How to perform

1Curl the bar up toward your shoulders without moving your upper arms.
2Squeeze your biceps at the top.
3Lower the bar slowly until your arms are straight.
4Keep your torso still.