Arms / Beginner / Isolation (single joint)

Close-Grip EZ-Bar Curl with Band

An EZ-bar isolation exercise for the biceps, with the forearms assisting.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

EZ bar, Resistance band

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
3. 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.
4. Slowly begin to bring the bar back to starting position as your breathe in.
5. Repeat for the recommended amount of repetitions.

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