EZ Bar Curl: How to Do It, Muscles Worked & Sets

How to Do the EZ Bar Curl

1

Grip the angled handles

Stand with feet hip-width apart. Hold the EZ bar with an underhand grip on the angled sections, hands about shoulder-width apart.
2

Set your elbows

Let the bar hang at arm's length in front of your thighs. Keep your elbows close to your sides and your chest up.
3

Curl the bar

Bend your elbows to curl the bar up toward your shoulders. Keep your upper arms still and your torso upright.
4

Squeeze at the top

Pause briefly when your forearms are close to vertical, without letting your elbows move forward.
5

Lower slowly

Lower the bar under control until your arms are straight, then start the next rep.

What Muscles Does the EZ Bar Curl Work?

Primary

Biceps Brachiibends the elbow and is the main target of the curl.

Secondary

Brachialisa strong elbow flexor that sits under the biceps.
Brachioradialisa forearm muscle that assists elbow flexion.
Forearm Flexorshold the grip on the bar.
Anterior Deltoidstabilizes the shoulder at the top of the curl.

How Many Sets and Reps Should You Do?

Goal	Sets	Reps	Rest
Muscle Growth	3–4	8–12	60–90 sec
Strength	3–4	6–8	2 min
Endurance	2–3	15–20	30–60 sec
Beginner	2–3	10–12	60–90 sec

Common Mistakes That Reduce Results

✕

Swinging the Torso

Rocking back to lift the bar uses the hips and lower back instead of the biceps. Lower the weight and keep your torso still.

✕

Elbows Drifting Forward

When the elbows move forward at the top, the front delts take over and the biceps lose tension. Keep the elbows close to your sides.

✕

Dropping the Bar Fast

Letting the bar fall on the way down loses control of the rep. Lower it over about 2 seconds.

✕

Not Straightening the Arms

Stopping short at the bottom shortens the range of motion. Let the arms extend fully between reps.

✕

Gripping the Straight Part by Mistake

Holding the bar's straight section removes the wrist benefit of the EZ bar. Place your hands on the angled sections.

Tips for Better Results

✓

Choose the Grip Width That Feels Best

Most EZ bars have an inner and outer angled grip. Both work the biceps; pick the one that feels comfortable on your wrists and elbows.

✓

Know the Research

A 2018 PeerJ study by Marcolin and colleagues found the EZ bar produced higher biceps and brachioradialis activation than dumbbell curls, and only small differences compared with a straight barbell.

✓

Keep Your Wrists Neutral

Avoid curling the wrists up or letting them bend back. Keep them in line with your forearms.

✓

Add Weight in Small Steps

Curls respond well to small increases. Use 1.25 kg (2.5 lb) plates on each side when possible.

Modifications and Progressions

▼ Easier

Cable EZ Bar Curl

A cable with an EZ attachment keeps tension on the biceps throughout the rep and lets you change the weight in small steps.

▼ Easier

Seated Dumbbell Curl

Sitting reduces body swing, and lighter dumbbells make it easier to learn strict elbow position.

▲ Harder

EZ Bar Preacher Curl

Resting the upper arms on a preacher bench removes momentum completely and loads the biceps hard in the stretched position.

▲ Harder

EZ Bar Curl with Slow Lowering

Lowering the bar over 3–4 seconds increases the time the biceps spend under load without adding weight.

EZ Bar Curl Alternatives

Barbell Curl Biceps Brachii

Dumbbell Biceps Curl exercise demonstration

Dumbbell Biceps Curl Biceps Brachii

Barbell Preacher Curl exercise demonstration

Barbell Preacher Curl Biceps Brachii, Brachialis

Frequently Asked Questions

Is the EZ bar curl better than the straight bar curl?

Not for biceps growth. The difference is comfort. The EZ bar's angled grip reduces how far the wrists have to turn, which many lifters find easier on the wrists and elbows.

How much does an EZ curl bar weigh?

There is no standard weight. Standard EZ bars are often about 4.5–7 kg (10–15 lb), and the Olympic EZ bars common in gyms are about 8–11 kg (18–25 lb). Check the bar you use.

Wide grip or close grip on the EZ bar?

Both grips train the biceps. Pick the one that feels comfortable on your wrists and elbows, and keep it the same so you can track progress.

Can I do EZ bar curls every day?

It is not needed. Two or three biceps sessions per week with rest days in between is enough for most lifters.

Should I lock out my arms at the bottom?

Yes, straighten your arms at the bottom so the biceps work through a full range of motion, but do it under control without a bounce.

Sources

Marcolin G, et al. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ. 2018;6:e5165. https://peerj.com/articles/5165/

EZ Bar Curl

Exercise Profile