EZ Bar Close Grip Bicep Curl

Instructions for proper form

Stand upright with feet shoulder-width apart. Hold the EZ Bar with a close grip (hands inside shoulder width) using a supinated grip (palms facing upwards). Keep your elbows close to your torso and fully extended at the start. Flex your elbows to lift the bar towards your chest while contracting your biceps. Ensure to keep your back straight and avoid swinging your body. Slowly lower the bar back to the starting position, maintaining control throughout the movement.

Common mistakes to avoid

Avoid using momentum by swinging your body or rocking your shoulders. Do not allow your elbows to flare out to the sides or move forward during the curl. Refrain from lifting the bar too high; the focus should remain on the biceps contraction.

Benefits

Specific benefits of the exercise

This exercise specifically isolates and targets the biceps brachii, promoting strength and muscle growth in the upper arms. It enhances the peak of the biceps and improves arm definition.

Expected results and timeframe

With consistent training (2-3 times a week) and proper nutrition, users can expect noticeable muscle hypertrophy and increased arm strength within 6-8 weeks..

Who this exercise is best for

This exercise is best for novice lifters looking to build foundational bicep strength and muscle mass, as well as those interested in bodybuilding aesthetics.

Scientific studies supporting its effectiveness

Research has shown that isolation movements like the bicep curl significantly activate the biceps brachii, leading to increased muscle hypertrophy and strength. Studies indicate that a varying grip, such as the close grip used in this exercise, leads to different muscle fiber engagement.

Variations

Beginner modifications

For beginners, using lighter weights or performing the exercise seated can help maintain form. Alternatively, resistance bands can be used for less resistance, enabling focus on the movement.

Advanced progressions

Advanced lifters can perform this exercise with an increased load, add a paused contraction at the top of the movement, or incorporate drop sets after reaching muscle fatigue.

Integrations

Complementary exercises

Complement this exercise with tricep extensions, overhead presses, and lateral raises to ensure balanced development of the upper arm and shoulder muscles.

Super set recommendations

Super set the EZ Bar Close Grip Bicep Curl with skull crushers or tricep dips to focus on both bicep and tricep development, maximizing the pump effect in the arms.

Sample workout routines

Sample workout routine could include: 1. EZ Bar Close Grip Bicep Curl – 3 sets of 10-12 reps 2. Tricep Pushdown – 3 sets of 10-12 reps 3. Push-Ups – 3 sets of 10-15 reps.

Exercise combinations

Combine with chest press or shoulder press for an upper body workout focusing on both anterior and posterior chains, balancing muscle exertion.

Best time to do this exercise in your workout

Ideally, perform this exercise toward the end of your upper body workout after larger compound lifts like bench presses or rows to fully fatigue the biceps.