Skip to content
WorkoutPlan.
Arms Barbell Beginner Video

How to do the Ez Bar Curl Inside Grip

Primary: Biceps · also works Forearms.

The EZ Bar Curl Inside Grip is a popular exercise designed to target the biceps, specifically focusing on the inner part of the biceps. By utilizing the inside grip on the EZ bar, you can emphasize the shorter head of the biceps better. This movement also engages the forearms as secondary muscles, providing a comprehensive arm workout. Suitable for all fitness levels, this isolation exercise helps improve muscle size and strength when incorporated into a regular strength training routine.

Demo video: Ez Bar Curl Inside Grip · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Begin by standing straight with your feet shoulder-width apart and your knees slightly bent for stability.

  2. 2

    Grasp the EZ bar with your palms facing up, using an inside (narrow) grip.

  3. 3

    Keep your elbows close to your torso and curl the bar upward while contracting your biceps.

  4. 4

    Continue to lift the bar until your biceps are fully contracted and the bar is at shoulder height. Hold the contraction for a brief pause.

  5. 5

    Slowly lower the bar back to the starting position, fully extending your arms at the bottom.

Coaching cues

  • Ensure you keep your elbows stationary to avoid using your shoulders during the lift.
  • Use a controlled motion to avoid swinging or using momentum.
  • Include this exercise as part of your overall bicep training routine for balanced development.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Ez Bar Curl Inside Grip alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Barbell CurlBarbell · beginner Close Grip Barbell CurlsBarbell · beginner EZ Bar Preacher CurlsBarbell · beginner Barbell 21-sBarbell · intermediate Close Grip Preacher CurlsBarbell · intermediate Drag CurlsBarbell · intermediate

Frequently asked questions

What muscles does the Ez Bar Curl Inside Grip work?

Primary: Biceps. Secondary: Biceps, Forearms

How many sets and reps of Ez Bar Curl Inside Grip should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Ez Bar Curl Inside Grip?

Same movement pattern, different equipment: Barbell Curl, Close Grip Barbell Curls, EZ Bar Preacher Curls, Barbell 21-s, Close Grip Preacher Curls, Drag Curls.

Is the Ez Bar Curl Inside Grip good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.