10 Best EZ Barbell Close-grip Curl Alternatives for Home or Gym

The EZ Barbell Close-grip Curl is done standing with an EZ bar. Ranked closest by our scoring: the Barbell Standing Close Grip Curl, the EZ Barbell Curl and the Ez-bar Biceps Curl (With Arm Blaster).

EZ Barbell Close-grip CurlWatch the EZ Barbell Close-grip Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the EZ Barbell Close-grip Curl

The steps for the EZ Barbell Close-grip Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Ez-barbell · Intermediate · Isolation

  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Curl the barbell up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best EZ Barbell Close-grip Curl Alternatives

10 substitutes, ranked by how closely each one matches the EZ Barbell Close-grip Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Standing Close Grip CurlPlay demonstration

    1. Barbell Standing Close Grip Curl

    98% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. 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.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale as you slowly begin to bring the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the EZ Barbell Close-grip Curl
    • Primary muscle: biceps, the same as the EZ Barbell Close-grip Curl
    • Equipment: free weights, the same as the EZ Barbell Close-grip Curl
    • Body position: standing, the same as the EZ Barbell Close-grip Curl
    • Balance: easier to stay steady on than the EZ Barbell Close-grip Curl
  2. EZ Barbell CurlPlay demonstration

    2. EZ Barbell Curl

    98% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with an underhand grip.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the EZ Barbell Close-grip Curl
    • Primary muscle: biceps, the same as the EZ Barbell Close-grip Curl
    • Equipment: free weights, the same as the EZ Barbell Close-grip Curl
    • Body position: standing, the same as the EZ Barbell Close-grip Curl
  3. Ez-bar Biceps Curl (With Arm Blaster)Play demonstration

    3. Ez-bar Biceps Curl (With Arm Blaster)

    98% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
    3. Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the EZ Barbell Close-grip Curl
    • Primary muscle: biceps, the same as the EZ Barbell Close-grip Curl
    • Equipment: free weights, the same as the EZ Barbell Close-grip Curl
    • Body position: standing, the same as the EZ Barbell Close-grip Curl
  5. Dumbbell Biceps CurlPlay demonstration

    5. Dumbbell Biceps Curl

    98% match

    Biceps · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the EZ Barbell Close-grip Curl
    • Primary muscle: biceps, the same as the EZ Barbell Close-grip Curl
    • Equipment: free weights, the same as the EZ Barbell Close-grip Curl
    • Body position: standing, the same as the EZ Barbell Close-grip Curl

Why You Might Need an EZ Barbell Close-grip Curl Alternative

You might substitute the EZ bar close-grip curl for several reasons: wrist or elbow pain from a narrow bar grip, lack of EZ-bar equipment, or the need for unilateral work to correct strength imbalances. Some lifters prefer neutral grips to shift load from the biceps short head to the brachialis and reduce forearm torque. Alternatives also let you vary tension profile, dumbbells give independent limb control, cables provide constant tension, and bands alter loading through range. When rehabbing, choose neutral-grip or reduced-load options and focus on pain-free range of motion while maintaining a controlled eccentric.

EZ Barbell Close-grip Curl FAQ

What muscles does EZ Barbell Close-grip Curl work?

The exercise mainly targets the biceps brachii (both heads) with strong emphasis on elbow flexion; a close grip and supination emphasize the short-head contribution. The brachialis and brachioradialis assist, especially during neutral or hammer-style variants.

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