EZ-Bar Curl with Close Underhand Grip
The EZ-bar curl with a close grip is an effective exercise for strengthening the biceps and forearm muscles. This variation places more emphasis on the inner part of the biceps, providing a more intense workout for this specific muscle group.
Execution
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1
Grasp the EZ bar with an underhand grip, keeping your hands closer together than in a standard curl.
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2
Stand upright with your feet shoulder-width apart. Keep your elbows close to your body.
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3
Exhale and curl the bar upward toward your chest while moving only your forearms.
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4
Pause briefly at the top and contract your biceps fully.
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5
Inhale and slowly lower the bar back to the starting position under control.
Benefits
- Effectively strengthens the biceps and can contribute to increased muscle mass.
- Improved grip strength from the closer grip.
- Less stress on the wrists compared with a standard barbell curl.
Common Mistakes
- ! Using too much weight, which causes your technique to deteriorate.
- ! Moving your elbows during the exercise; try to keep them as still as possible.
- ! Lowering the weight too quickly; the downward movement should be controlled.
Target Muscles
The primary muscle groups trained with this exercise are the biceps brachii and brachialis. The forearm muscles are also engaged during the movement.
Possible Alternatives
- If an EZ bar is unavailable, you can use a regular barbell with a similar grip.
- To increase the intensity, you can also use resistance bands together with the EZ bar.
- For beginners, reducing the weight and focusing on technique can help make the exercise more effective.
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