EZ-Bar Close-Grip Curl
Arms · EZ-Bar · Beginner
How to do it
- Stand tall and hold the inner angled grips of the EZ-bar with an underhand grip narrower than shoulder width.
- Keep your elbows close to your torso and your upper arms stationary.
- Curl the bar toward your shoulders while contracting your biceps.
- Pause briefly at the top, then lower the bar under control.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Biceps
Secondary: Forearms
Is your EZ-Bar Close-Grip Curl good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 23 kg |
| Novice | 28 kg |
| Intermediate | 33 kg |
| Advanced | 38.5 kg |
| Expert | 44 kg |
| Veteran | 51 kg |
| Elite | 58 kg |
| Master | 65 kg |
| Apex | 72 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for EZ-Bar Close-Grip Curl.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Chasing reps after your position changes. End the set when you can no longer repeat the movement with control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your biceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
EZ-Bar Close-Grip Curl FAQ
What muscles does the EZ-Bar Close-Grip Curl work?
The primary target is biceps. It also involves forearms while you keep the movement controlled.
How many sets and reps should I do for the EZ-Bar Close-Grip Curl?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the EZ-Bar Close-Grip Curl strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
