Ez Bar Seated Close Grip Concentration Curl vs Ez Barbell Curl: Complete Comparison Guide

Ez Bar Seated Close Grip Concentration Curl vs Ez Barbell Curl — which one should you use to sculpt bigger, stronger biceps? You’ll get a direct comparison of muscle targeting, biomechanics, equipment needs, and programming. I’ll cover how each exercise loads the biceps short and long heads, the role of forearm activation, exact technique cues (elbow position, hand spacing, tempo), rep ranges for hypertrophy and strength, and when to choose one over the other based on your goals and setup.

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Exercise A

EZ Bar Seated Close Grip Concentration Curl

Target Biceps

Equipment Ez-barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Isolation

Secondary Muscles

Forearms

Exercise B

EZ Barbell Curl

Target Biceps

Equipment Ez-barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Isolation

Secondary Muscles

Forearms

Attribute	EZ Bar Seated Close Grip Concentration Curl	EZ Barbell Curl
Target Muscle	Biceps	Biceps
Body Part	Upper-arms	Upper-arms
Equipment	Ez-barbell	Ez-barbell
Difficulty	Intermediate	Intermediate
Movement Type	Isolation	Isolation
Secondary Muscles	1	1

Secondary Muscles Activated

EZ Bar Seated Close Grip Concentration Curl

Forearms

EZ Barbell Curl

Forearms

Visual Comparison

EZ Bar Seated Close Grip Concentration Curl

EZ Barbell Curl

Key Differences

Both exercises target the Biceps using Ez-barbell. The main differences are in their movement patterns and muscle activation angles.

Pros & Cons

EZ Bar Seated Close Grip Concentration Curl

+ Pros

High biceps isolation with minimized momentum
Lower spinal load due to seated, braced position
Strong peak mid-range tension for hypertrophy (45°–70° elbow flexion)
Better control for strict tempo work and slow eccentrics

− Cons

Requires a bench and setup time
Less potential for heavy loading compared to standing barbell curls
Can cause local forearm fatigue if grip is too tight

EZ Barbell Curl

+ Pros

Easy to load heavier weights for strength work
Quick to set up; minimal equipment
Flatter activation across the full ROM for sustained tension
Versatile: allows tempo, rest-pause, and compound variations

− Cons

Prone to momentum and shoulder involvement if form breaks down
Higher lumbar stress if performed with sway
Less pure isolation of the biceps long head compared with seated concentration style

When Each Exercise Wins

For muscle hypertrophy: Ez Bar Seated Close Grip Concentration Curl

The seated close-grip variation produces higher mid-range tension and reduces momentum, maximizing time under tension for the biceps. Use 8–15 reps with 2–4 second eccentrics to exploit length-tension and stimulate muscle growth.

For strength gains: Ez Barbell Curl

The EZ barbell curl allows heavier absolute loads and progressive overload, critical for neural adaptations and strength. Train in lower rep ranges (3–6 reps) and prioritize strict sets while controlling swing to build force production.

For beginners: Ez Barbell Curl

Beginners find the bilateral, standing curl more intuitive and easier to scale. Start with light weight, focus on 10–15 reps, and nail scapula and elbow position before adding variations.

For home workouts: Ez Barbell Curl

EZ barbell curls require only one piece of equipment and standing space, making them ideal for home training. If you have a bench too, add seated concentration curls to increase isolation.

Frequently Asked Questions

Can I do both Ez Bar Seated Close Grip Concentration Curl and Ez Barbell Curl in the same workout?

Yes. Pair them by doing barbell curls first for heavy sets (3–6 reps) and finish with seated close-grip concentration curls for 2–3 higher-volume sets (8–15 reps) to target mid-range tension and fatigue the biceps fully.

Which exercise is better for beginners?

Ez Barbell Curl is better for beginners because it’s easier to learn and scale. Start light, practice strict elbow position and wrist alignment, then add seated concentration curls once you control form.

How do the muscle activation patterns differ?

The concentration curl peaks mid-range activation due to a fixed elbow and shortened chain, favoring the biceps long head. The barbell curl shows more uniform activation across the ROM and greater brachioradialis involvement as load and momentum increase.

Can Ez Barbell Curl replace Ez Bar Seated Close Grip Concentration Curl?

It can replace it for general biceps work and strength, but not fully for strict isolation. If your aim is maximal mid-range tension and minimizing momentum, include the seated concentration curl in your program when possible.

Expert Verdict

Use the Ez Bar Seated Close Grip Concentration Curl when your goal is targeted hypertrophy and strict isolation: sit, brace your elbow, use a close grip, and emphasize slow eccentrics in 8–15 rep ranges. Choose the Ez Barbell Curl when you want to add load, build strength, or train efficiently with minimal setup; aim for 3–6 reps for strength or 6–12 for mixed hypertrophy while avoiding momentum. Both have a place: prioritize concentration curls for mid-range peak tension and form work, and barbell curls for progressive overload and practicality.

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