EZ-Bar Curl
Also known as: ez curl, ez bar bicep curl, curl bar curl
Most lifters who curl for years end up on the EZ-bar, and for good reason. Its angled grips put the wrists in a semi-supinated position that spares the wrists and elbows the strain a straight bar can cause, while still letting you load the biceps with both hands on one implement. The stimulus to the biceps brachii and brachialis is essentially the same as a barbell curl — the joints just complain less.
How to do the ez-bar curl, step by step
- Grip an EZ-bar on the angled sections closest to shoulder width, palms angled slightly toward each other.
- Stand tall with the bar at your thighs, feet hip-width, shoulders pulled back.
- Pin your elbows to your sides and brace your core.
- Curl the bar in an arc toward your collarbone, moving only at the elbows.
- Squeeze at the top with the elbows still at your ribs.
- Lower for two to three seconds to fully straight arms and reset before the next rep.
Form cues that fix most reps
Use the outer angled grips for standard curls; the narrow inner grips shift more work toward the outer biceps and change the wrist angle.
Everything about strict barbell-curl technique applies — dead-stop bottoms, quiet hips, full extension.
If your elbows still ache, wrap in a slower negative and drop the weight before dropping the exercise.
Common mistakes (and the fix)
EZ-Bar Curl sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
EZ-Bar Curl FAQ
What muscles does the EZ-bar curl work?
The biceps brachii and brachialis drive the movement with the forearm flexors gripping throughout. The semi-supinated grip involves the brachioradialis slightly more than a straight bar, but for practical purposes it trains the same muscles.
EZ-bar curl vs straight barbell curl — which builds more biceps?
Studies and training experience put them close to identical for growth. The straight bar's fully supinated grip is a marginally stronger biceps position; the EZ-bar's angles are meaningfully kinder to the wrists and elbows. Choose whichever lets you train hard without joint pain — for many lifters, that is the EZ-bar.
How many sets and reps should I do?
Three to four sets of 8–12 reps is the standard prescription. It works well as your heavy curl of the week, with lighter dumbbell or cable curls filling in additional volume elsewhere.
More biceps exercises
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