Tuesday, March 5, 2024

Close-grip EZ-bar curl

BeginnerClose-grip EZ-bar curl

The close-grip EZ-bar curl is a great exercise for isolating the biceps, specifically the long head. It is a variation of the standard EZ-bar curl, the only difference being that the hands are positioned closer together on the bar. This helps to build the outer biceps head and the peak, making it an ideal exercise for those looking to develop a strong and well-defined biceps. This exercise is usually performed for moderate to high reps, such as 8-12 reps per set. It is important to maintain a slow and controlled movement throughout the exercise, ensuring that the biceps are under tension for the duration of the set. To get the most out of this exercise, it is important to keep the elbows tucked in and focus on flexing the biceps at the top of the rep. The close-grip EZ-bar curl is a great exercise for targeting the biceps, and with proper form and technique, it can yield great results. It can be used as part of a larger arm workout or as a standalone exercise to really focus on the biceps. With regular practice, this exercise can help you build strong and well-defined biceps.
Type:
Strength
Muscles Used:
Biceps
Level:
Beginner
Equipment:
Barbell

Benefits Of This Exercise

  • The close-grip EZ-bar curl is a great exercise for targeting the biceps, and with proper form and technique, it can yield great results.
  • It helps to build the outer biceps head and the peak, making it an ideal exercise for those looking to develop a strong and well-defined biceps.
  • It can be used as part of a larger arm workout or as a standalone exercise to really focus on the biceps.
  • It is usually performed for moderate to high reps, such as 8-12 reps per set.
  • It is important to maintain a slow and controlled movement throughout the exercise, ensuring that the biceps are under tension for the duration of the set.
  • To get the most out of this exercise, it is important to keep the elbows tucked in and focus on flexing the biceps at the top of the rep.
  • Many lifters find the EZ-bar easier on the wrists, elbows, and shoulders than a straight bar.
  • With regular practice, this exercise can help you build strong and well-defined biceps.

Step by Step Instructions For Close-grip EZ-bar curl

  1. 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.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move.
  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 the starting position as you breathe in.
  5. 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.

Warm Up Tips

  1. Warm up your biceps and forearms with some light cardio exercises such as jumping jacks or arm circles.
  2. Perform a few sets of light weight bicep curls using dumbbells or resistance bands to activate the muscles.
  3. Stretch your biceps and forearms by extending your arms straight out in front of you and gently pulling back on your fingers.
  4. Start with a lighter weight on the EZ-bar and gradually increase the weight as you warm up.
  5. Perform a few sets of 10-12 reps with a lighter weight to further warm up the muscles.
  6. Focus on proper form and technique throughout the exercise, keeping your elbows close to your torso and only allowing your forearms to move.
  7. Squeeze your biceps at the top of each rep and hold for a second to maximize the contraction.
  8. Control the movement as you lower the bar back to the starting position.
  9. Listen to your body and adjust the weight or number of reps as needed to avoid injury.
  10. After completing your sets, stretch your biceps and forearms again to cool down and prevent muscle tightness.

Close-grip EZ-bar curl Safety Tips

  1. Warm up before starting the exercise to prevent injury and prepare your muscles for the workout.
  2. Ensure that you have a proper grip on the E-Z Curl Bar, with your palms facing forward and slightly tilted inwards.
  3. Keep your torso upright and your elbows close to your torso throughout the exercise.
  4. Focus on curling the weights forward by contracting your biceps, while keeping your upper arms stationary.
  5. Avoid using momentum or swinging your body to lift the weights. Maintain a slow and controlled movement.
  6. Hold the contracted position at the top of the movement and squeeze your biceps for a second.
  7. Breathe out as you curl the weights forward and breathe in as you bring the bar back to the starting position.
  8. Start with a weight that allows you to perform the exercise with proper form and technique. Gradually increase the weight as you get stronger.
  9. Perform the exercise for the recommended amount of repetitions, usually 8-12 reps per set.
  10. Listen to your body and stop the exercise if you feel any pain or discomfort. Consult a fitness professional if necessary.

Variations:

  • You can use an E-Z attachment hooked to a low pulley for a different variation of the exercise.
  • Try using a wider grip on the E

Incorporating Into Other Workouts

One way to incorporate the close-grip EZ-bar curl into your workouts is by including it as part of an arm workout. Here is an example of how you can structure your workout: 1. Warm up: Start with a few minutes of light cardio to warm up your muscles and increase blood flow. 2. Compound exercises: Begin your workout with compound exercises that target multiple muscle groups, such as push-ups or bench presses. This will help to warm up your entire upper body and prepare your biceps for the isolation exercise. 3. Close-grip EZ-bar curl: After your compound exercises, move on to the close-grip EZ-bar curl. Perform 3-4 sets of 8-12 reps, focusing on maintaining proper form and technique. Keep your elbows close to your torso and concentrate on flexing your biceps at the top of each rep. Rest for 60-90 seconds between sets. 4. Superset with tricep exercises: To maximize your arm workout, you can superset the close-grip EZ-bar curl with tricep exercises. For example, after completing a set of curls, immediately perform a set of tricep dips or tricep pushdowns. This will help to work both the biceps and triceps, creating a more balanced arm workout. 5. Additional bicep exercises: If you want to further target your biceps, you can include additional exercises such as dumbbell curls or hammer curls. These exercises can be performed

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