EZ Bar Curl - Close Grip
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Strength EZ Bar Pull Gym
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works both heads of the biceps. The EZ Bar puts the hands in a very strong position.
Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold an EZ bar with an underhand grip, and let it hang front of you. Your elbows should be close to your body. This is your starting position. While holding the upper arms stationary, curl your hands forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the barbell is at shoulder level. Slowly bring the bar back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Stand upright and grasp an EZ Bar with a close underhand grip.
Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold an EZ Bar, with the palms of the hands facing outward about shoulder-width apart, and let it hang front of you. Your elbows should be close to your body. This is your starting position.
Step 2
Curl the bar up, squeezing your biceps at the top of the movement.
Curl the bar up, squeezing your biceps at the top of the movement. Slowly lower the bar to the starting position. While holding the upper arm stationary, curl your hands forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the bar is at shoulder level. Exhale during this movement.
Step 3
Slowly bring the bar back to the starting position.
Slowly bring the bar back to the starting position. Inhale during this movement. Hold an EZ Bar, with the palms of the hands facing outward about shoulder-width apart, and let it hang front of you. Your elbows should be close to your body.