Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
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.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Variations:
You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
You may also use the wider grip for variety purposes.
Aug 19, 2010 7:31 PM:
Before we go on please understand that I do believe this is a great exercise and that there is a place for it within our workout. The problem lies in the fact that nobody knows where this place is. Allow me to shed some light on the situation. This exercise does not only target the Biceps Brachii...+See More
Before we go on please understand that I do believe this is a great exercise and that there is a place for it within our workout. The problem lies in the fact that nobody knows where this place is. Allow me to shed some light on the situation. This exercise does not only target the Biceps Brachii but due to the slight pronated grip at the wrist, the Bicep is forced to shar some load with the Brachialis and Brachioradialis which lies underneith.
The true biomechanical purpose of the Bicep Brachii is to supinate the wrist and this is why your bicep flexes when you rotate the wrist. Because there is no full rotation in this exercise and your wrists are forced to remain slightly pronated, the bicep cannot flx completely and therefor you lose 20% of the muscles ROM (range of motion) on every rep.
If you are all smart you would begin the bicep group workout with the Brachii and then move to the Brachialis and Brachioradialis with a more pronated grip last. My suggestion: Flat Bar into Rotating Dumbell into Eze-Bar into Hammer into Pronated Eze Bar.
Zahin Singh
Australian Institute of Fitness and Facebook -See Less
Mar 5, 2010 5:19 PM:
Great exercise, as long as the only thing moving is your forearms, compensating with body movement is not acceptable.
Great exercise, as long as the only thing moving is your forearms, compensating with body movement is not acceptable.-See Less
Nov 3, 2009 12:18 AM:
To prevent any jerking movement or arching of back, try putting one foot about 4 to 6 inches behind the other. This should reduce any "cheating" and give you a nice rocking motion to smoothly perform this workout.
To prevent any jerking movement or arching of back, try putting one foot about 4 to 6 inches behind the other. This should reduce any "cheating" and give you a nice rocking motion to smoothly perform this workout.-See Less
Aug 19, 2010 7:31 PM:
Before we go on please understand that I do believe this is a great exercise and that there is a place for it within our workout. The problem lies in the fact that nobody knows where this place is. Allow me to shed some light on the situation. This exercise does not only target the Biceps Brachii...+See More
Before we go on please understand that I do believe this is a great exercise and that there is a place for it within our workout. The problem lies in the fact that nobody knows where this place is. Allow me to shed some light on the situation. This exercise does not only target the Biceps Brachii but due to the slight pronated grip at the wrist, the Bicep is forced to shar some load with the Brachialis and Brachioradialis which lies underneith.
The true biomechanical purpose of the Bicep Brachii is to supinate the wrist and this is why your bicep flexes when you rotate the wrist. Because there is no full rotation in this exercise and your wrists are forced to remain slightly pronated, the bicep cannot flx completely and therefor you lose 20% of the muscles ROM (range of motion) on every rep.
If you are all smart you would begin the bicep group workout with the Brachii and then move to the Brachialis and Brachioradialis with a more pronated grip last. My suggestion: Flat Bar into Rotating Dumbell into Eze-Bar into Hammer into Pronated Eze Bar.
Zahin Singh
Australian Institute of Fitness and Facebook -See Less
Mar 5, 2010 5:19 PM:
Great exercise, as long as the only thing moving is your forearms, compensating with body movement is not acceptable.
Great exercise, as long as the only thing moving is your forearms, compensating with body movement is not acceptable.-See Less
Nov 3, 2009 12:18 AM:
To prevent any jerking movement or arching of back, try putting one foot about 4 to 6 inches behind the other. This should reduce any "cheating" and give you a nice rocking motion to smoothly perform this workout.
To prevent any jerking movement or arching of back, try putting one foot about 4 to 6 inches behind the other. This should reduce any "cheating" and give you a nice rocking motion to smoothly perform this workout.-See Less
Discounts & Deals - Sign Up!
Click to enlarge
of people found this review helpful
Review: Close-Grip EZ Bar Curl
Sep 25, 2011 7:15 AM: very good
of people found this review helpful
Review: Close-Grip EZ Bar Curl
Aug 1, 2011 9:15 AM: Leaves a nice little brun in the muscle
of people found this review helpful
Review: Close-Grip EZ Bar Curl
Aug 19, 2010 7:31 PM:
Before we go on please understand that I do believe this is a great exercise and that there is a place for it within our workout. The problem lies in the fact that nobody knows where this place is. Allow me to shed some light on the situation. This exercise does not only target the Biceps Brachii...+See More
of people found this tip helpful
Tip: Close-Grip EZ Bar Curl
Jun 21, 2010 9:43 AM: Always SQUEEZE the biceps for 2 - 3 seconds at the top!
of people found this tip helpful
Tip: Close-Grip EZ Bar Curl
Mar 5, 2010 5:19 PM: Great exercise, as long as the only thing moving is your forearms, compensating with body movement is not acceptable.
of people found this tip helpful
Tip: Close-Grip EZ Bar Curl
Nov 7, 2009 5:46 PM: ^^
Good idea, I will try it next week.
of people found this tip helpful
Tip: Close-Grip EZ Bar Curl
Nov 3, 2009 12:18 AM: To prevent any jerking movement or arching of back, try putting one foot about 4 to 6 inches behind the other. This should reduce any "cheating" and give you a nice rocking motion to smoothly perform this workout.