EZ-Bar Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand with feet shoulder-width apart, grip the EZ-bar at the inner angled grips with a supinated grip, and let the bar hang in front of the thighs with a slight elbow bend.
• Press the elbows firmly against your sides and keep them stationary throughout the entire lift. Do not let them drift forward as you curl.
• Curl the bar upward in a controlled arc until the forearms approach vertical, then squeeze the biceps hard at the top of the rep.
• Lower the bar slowly back to the start, allowing the elbows to extend almost fully so the biceps reach a full stretch at the bottom.

Common mistakes

• Letting the elbows travel forward at the top of the curl, which shifts the load onto the anterior deltoid rather than keeping it on the biceps.
• Using body swing to heave the bar up, generating momentum from the lower back instead of isolating the elbow flexors.
• Dropping the bar without control on the way down, losing the eccentric stimulus that contributes significantly to hypertrophy.

Frequently asked questions

Is the EZ-bar curl as effective as a straight-bar curl for biceps growth?

EMG research shows the straight bar curl produces marginally higher biceps activation due to full forearm supination, but the difference is small. The EZ-bar reduces stress on the wrists and elbows, making it a practical long-term choice for most lifters without meaningful sacrifice in hypertrophic stimulus.

Which grip width should I use on the EZ-bar?

The inner angled grip positions suit most people and allow a comfortable wrist angle. The outer positions create a slightly narrower grip that may increase brachialis emphasis. Choose whichever grip position feels most natural and pain-free at the wrist.

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