Close-Grip EZ-Bar Curl with Band

What it is

This exercise is a variation of the classic biceps curl, enhanced with a resistance band for progressive resistance. You will use an EZ-bar with a close, supinated grip to target your biceps brachii, with your forearms assisting the movement. The band adds an increasing challenge throughout the range of motion, intensifying the muscle contraction as you lift. This setup effectively isolates the biceps for optimal growth and development.

Technique tips

• Keep your elbows close to your torso during the entire lift.
• Exhale as you lift the bar and inhale as you slowly lower it.
• Squeeze your biceps at the top of the movement for a peak contraction.
• Control the bar's descent; do not let gravity do the work.
• Avoid swinging your body to generate momentum.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.