Are you struggling to build your biceps despite regularly doing the ez bar close grip curl? Don’t worry, you’re not alone. Many people find it difficult to make progress with their biceps, but there’s a common reason for this struggle. The issue often arises from not targeting the muscle effectively during the exercise. But don’t worry, today we’ll be discussing the best techniques and tips to maximize the effectiveness of the ez bar close grip curl so you can finally achieve those bulging biceps you’ve been striving for.
EZ Bar Close Grip Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: EZ Bar
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
EZ Bar Close Grip Curl Instructions
- Grab the EZ bar with a slightly narrower than shoulder-width underhand grip. It would be best if you grabbed the bar on an angle where your palms are tilted somewhat inward.
- Now, your elbows should be pointing out away from your torso.
- Next, curl the bar up to your chest, while maintaining your elbows still
- Maintain tensions in your biceps to the top.
- Finally, slowly lower the bar back down to below your waist.
- Repeat until you have complete your desired number of reps.
Video Tutorial
EZ Bar Close Grip Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of EZ Bar Close Grip Curl
The EZ Bar Close Grip Curl is an excellent exercise to include in a strength training or fitness routine, as it specifically targets the biceps brachii. This exercise is great for developing strength and size in the biceps, while also helping to improve overall arm definition. The close grip of the bar increases the intensity of the exercise and engages more of the biceps than regular bicep curls. Additionally, this exercise can also help to strengthen the forearm muscles, making it an ideal choice for those looking to build overall upper body strength.
Tips for Performing EZ Bar Close Grip Curl
The EZ Bar Close Grip Curl is an effective exercise for toning and strengthening your biceps and forearms. To get the most out of this exercise, use the following tips.
- Bringing your elbows forward can permit your biceps to stop releasing tension in the down position. Reducing the time under tension in your biceps between reps will allow your biceps to atrophy sooner.
- Complete Power Sets. Is doing a set of not one but two different exercises back to back. There are 2 key strategies to perform power sets, primary is to target one muscle. The second is to concentrate on the opposite muscle groups.
- Slow Down All Rep To Just Under 6 Seconds For Every Contraction And The Same For The Extension, To Accelerate Your Exercise Session. So that you will build mas you need to maximize the amount of time under stress of your primary muscle tissue. Slowing down your rep will raise the time period under strain. Frequent studies have shown that just under 6 seconds of contraction and extension is the sweet spot that provides optimum benefit for developing muscle bulk. You should incorporate this strategy now and again, but not anytime you workout.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to keep in mind that the EZ Bar Close Grip Curl is an effective exercise to help build strength and size in your biceps. However, it’s also important to make sure you’re performing the exercise correctly in order to get the most out of it. To ensure you’re doing the exercise properly, here are some common mistakes to avoid when performing the EZ Bar Close Grip Curl.
- You’ll Do Better To Not Disregard Your Own Pains. Tender muscles and an injury pain are definitely not always the same. When you come to feel painfulness any time you are exercising you ought to stop, or you could simply mhelp make the injury worse yet.
- It Is Best If You Don’t Exercise On Your Own. A workout partner may be an excellent driving force. Your workout buddy can certainly be helpful spotter.
- Try Not To Try To Use More Weight Than You Can Do Safely. You’re likely to forfeit your form and can potentially result in an injury any time you make an attempt to work with to much weight.
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Variations and Complementary Exercises
The EZ Bar Close Grip Curl is a great exercise to target your biceps. But if you’re looking to mix up your arm workout, consider adding in some variations, complementary, or alternative exercises. Below is a list of exercises that work similar muscles as the EZ Bar Close Grip Curl.
EZ Bar Close Grip Preacher Curl
The EZ Bar Close Grip Preacher Curl is a great alternative to the regular EZ Bar Close Grip Curl. This exercise targets the biceps muscle with an emphasis on the inner head of the biceps. It is a great way to help increase strength, size, and definition in the biceps. It is done by sitting in an upright position on a preacher bench and holding the EZ bar with a close grip. While keeping your elbows tucked in, curl the bar up towards your shoulders and slowly lower it back down. This exercise can be done as a standalone exercise or as a complementary exercise to the EZ Bar Close Grip Curl.
EZ Bar Curl
The EZ Bar Curl is an excellent complementary or alternative exercise to the EZ Bar Close Grip Curl. It is a basic biceps exercise that involves gripping the bar with an underhand grip and then curling the bar upwards. This exercise works all of the muscles in the upper arm, including the biceps and triceps, as well as the forearms. Additionally, it can be used to increase grip strength and develop muscular endurance. The EZ Bar Curl is an effective exercise for building size and strength in the arms, and is a great choice for those looking for a challenge.
EZ Bar Preacher Curl
The EZ Bar Preacher Curl is a great complementary or alternative exercise to the EZ Bar Close Grip Curl. This exercise is performed in a seated position, with the arms resting on a preacher bench. The EZ Bar Preacher Curl isolates the biceps muscles and allows for greater range of motion, as well as a more concentrated contraction than the EZ Bar Close Grip Curl. This exercise can be performed with a slow and controlled tempo, or with more explosive movements. Either way, the EZ Bar Preacher Curl is an excellent way to target the biceps muscles for greater gains in strength and size.
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EZ Bar Spider Curl
The EZ Bar Spider Curl is a great complementary or alternative exercise to the EZ Bar Close Grip Curl. This exercise targets the same muscles, but it also engages the forearms and core muscles for stability. It requires you to grip the bar slightly wider and curl it up toward your chest, keeping your elbows close to your sides. This exercise helps to improve your grip strength and forearm development, as well as targeting your biceps. It is a great way to switch up your routine and add variation to your workouts.
EZ Bar Standing Preacher Curl
The EZ Bar Standing Preacher Curl is a great alternative or complementary exercise to the EZ Bar Close Grip Curl. It is a great way to isolate the bicep muscle and focus on building strength. The preacher curl puts your arms in an extended position, as opposed to the close grip curl which brings your arms in close to the body. This allows for more targeted muscle stimulation and can help to increase the overall size and strength of your biceps. The EZ Bar Standing Preacher Curl is a great addition to any bicep workout routine.
Incline Alternating Dumbbell Hammer Curl
Incline Alternating Dumbbell Hammer Curl is an excellent exercise to complement or replace the EZ Bar Close Grip Curl. This exercise is especially beneficial for targeting the brachialis muscles, which are located on the outside of the upper arms and are responsible for elbow flexion. To perform Incline Alternating Dumbbell Hammer Curl, begin by sitting on an incline bench with a pair of dumbbells in each hand. With palms facing in, curl one weight up towards your shoulder while keeping your elbow tucked close to your torso. Then lower the weight and repeat with the other arm. This exercise is great for building size and strength in the arms and can be used as a great alternative to the EZ Bar Close Grip Curl.
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Opposing Complementary Exercises
To further enhance the benefits of the EZ Bar Close Grip Curl, it is important to incorporate exercises that focus on the opposing muscle groups. These exercises will help improve balance and coordination throughout the body and prevent muscle imbalances that can lead to injury. The following exercises are designed to do just that.
EZ Bar Decline Close Grip Face Press
The EZ Bar Decline Close Grip Face Press is an effective way to complement the exercise of EZ Bar Close Grip Curl. This exercise targets the opposing muscle group by working the triceps instead of the biceps. This exercise is done on a decline bench, with your hands placed close together on the bar. By pushing the bar up and out, you are targeting the triceps, which is a great way to build strength and stability in the upper arms. This exercise is an effective complement to the EZ Bar Close Grip Curl, as it helps to build balance between the biceps and triceps, allowing for better overall performance.
EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head is a complementary exercise to the EZ Bar Close Grip Curl, as it works the opposing muscle group. This exercise involves lying flat on a bench and gripping the barbell with an overhand grip, palms facing away from you. With your elbows tucked close to your head, extend the arms up and back until your arms are straight. This exercise helps to target the triceps, which are the opposite muscle group of the biceps used in the EZ Bar Close Grip Curl. This exercise can help to create more balance in the upper body by building strength in both the biceps and triceps.
Barbell Reverse Grip Skullcrusher
The Barbell Reverse Grip Skullcrusher is an effective exercise to strengthen the triceps muscles, which are the opposing muscle group to the biceps used in the EZ Bar Close Grip Curl. The reverse grip skullcrusher is performed by laying on a flat bench and holding a barbell with a reverse grip (palms facing up). Lower the barbell towards your forehead in a controlled motion and then return to the starting position. This exercise is highly effective at targeting the triceps muscle and providing an opposing movement to the EZ Bar Close Grip Curl.
Unleash Your Arm’s Potential With EZ Bar Close Grip Curl!
If you’ve been struggling to build impressive biceps, the EZ bar close grip curl could be the solution you’ve been searching for! By positioning your hands closer together on the EZ bar, you’re able to target your biceps more effectively, leading to increased strength and size gains. Plus, the strong grip you get from the EZ bar allows you to lift heavier weights with better form, which can further improve your results. So, if you’re ready to unleash the full potential of your arms, give the EZ bar close grip curl a try in your next upper body workout!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
