10 Best Close-grip EZ Bar Curl Alternatives for Elbow Pain & No Barbell
If you can’t perform the close-grip EZ bar curl, use exercises that preserve elbow flexion and forearm supination to target the biceps. Try supinated chin-ups, incline dumbbell curls, preacher curls, cable curls with rope, and hammer curls. Cue: keep elbows pinned to your sides and use a controlled 2-0-2 tempo to maximize biceps activation.
Original Exercise: Close-grip EZ Bar Curl
How to Perform Close-grip EZ Bar Curl
- 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.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Close-grip EZ Bar Curl Alternatives
1. Barbell Curl
99.9% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
2. Close-Grip EZ-Bar Curl With Band
99.9% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
3. Close-Grip Standing Barbell Curl
99.9% MatchHow to perform this exercise
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
4. Drag Curl
99.9% MatchHow to perform this exercise
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
5. Barbell Drag Curl
99.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Let the barbell hang at arm's length in front of your thighs.
- Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
6. Ez-bar Biceps Curl (with Arm Blaster)
99.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
- Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
7. Ez Barbell Curl
99.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
8. Barbell Biceps Curl (with Arm Blaster)
99.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping your elbows close to your torso.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
9. EZ-Bar Curl
98.7% MatchHow to perform this exercise
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
10. Ez Barbell Close-grip Curl
97.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Close-grip EZ Bar Curl Alternative
You may substitute the close-grip EZ bar curl because of wrist or elbow pain, limited equipment, or the need for head-specific stimulus. The narrow EZ grip can create uncomfortable wrist ulnar deviation and high elbow torque for some lifters. Alternatives let you maintain forearm supination to load the biceps brachii or switch to neutral grips to offload the wrist and target the brachialis and brachioradialis. Use neutral-grip hammer curls to reduce wrist extension, or incline curls to lengthen the long head. Cue: keep the wrist straight and elbows fixed to maintain consistent elbow flexor activation and cleaner biomechanics.
How to Choose the Right Substitute
Pick a substitute based on equipment, pain profile, and which biceps head you want to emphasize. If you lack a barbell, choose dumbbell or cable options; if you have elbow pain, prefer neutral-grip movements like hammer curls or rope cable curls to decrease wrist torque. To bias the long head, use incline dumbbell curls with the shoulder slightly extended; to bias the short head, use preacher or close-grip curls with the upper arm anchored. Technique cue: stabilize the elbow against the torso, avoid shoulder swing, and emphasize a slow eccentric to increase time under tension and biceps fiber recruitment.
Frequently Asked Questions
What muscles does Close-grip EZ Bar Curl work?
The close-grip EZ bar curl primarily targets the biceps brachii (both heads), with secondary recruitment of the brachialis and brachioradialis. It drives elbow flexion and, with a supinated hand position, emphasizes biceps peak through forearm supination and elbow torque.
What is the best bodyweight alternative to Close-grip EZ Bar Curl?
A supinated (underhand) chin-up is the best bodyweight alternative because it combines elbow flexion and forearm supination to load the biceps. Cue: pull the chest to the bar with elbows tucked, control the descent for a 3-4 second eccentric to maximize biceps tension.
Can I build muscle without doing Close-grip EZ Bar Curl?
Yes. You can achieve hypertrophy with many compound and isolation options that replicate elbow flexion and supination, such as supinated rows, incline dumbbell curls, and cable curls. Focus on progressive overload, full range of motion, and consistent tempo to stimulate biceps growth.
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