Banded EZ-Bar Curl
A close-grip EZ-bar curl with a resistance band looped under your feet and attached to each end of the bar. The band adds load as the bar rises, so the top of the curl is hardest where free weights usually go easy.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the middle of a band attached to both ends of an EZ bar, holding the inner handles with a narrow underhand grip, arms straight and elbows at your sides.
Brace and keep the upper arms still.
Curl the bar up toward the shoulders against the band.
Squeeze hard at the top for a second.
Lower slowly to full extension, keeping the band taut.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbows pinned
Fight the band at the top
Slow on the way down
Common mistakes
Leaning back as the band tension peaks
Letting the band snap the bar down
Elbows drifting forward
Safety notes
Check the band for nicks and make sure it is secure on the bar and under both feet before each set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.