EZ-Bar Curl
Arms
Weight & Reps
EZ Bar
The EZ-bar curl uses a cambered bar that reduces wrist strain compared to a straight barbell. The angled grip slightly shifts emphasis to the brachialis and brachioradialis.
How to Do EZ-Bar Curl
- Grip the EZ bar on the inner angled portions for a semi-supinated grip
- Stand with elbows pinned to your sides and curl the bar to shoulder height
- Keep your wrists in a fixed, natural position — don't let them flex or extend
- Lower the bar with a controlled 2-second negative to full arm extension
Form Cues
- Grip the EZ bar on the inner angled portions for a semi-supinated grip
- Stand with elbows pinned to your sides and curl the bar to shoulder height
- Keep your wrists in a fixed, natural position — don't let them flex or extend
- Lower the bar with a controlled 2-second negative to full arm extension
Common Mistakes to Avoid
- Gripping the wrong part of the bar — use the inner angles for bicep emphasis, outer angles for brachioradialis
- Swinging the body to cheat the weight up — the EZ bar makes it easy to go too heavy
- Curling the wrists at the top of the movement, which strains the wrist joint
Muscles Worked
Primary
Biceps Brachii (Short Head)
Biceps Brachii (Long Head)
Brachialis
Secondary
Brachioradialis
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the EZ-bar curl work?
EZ-bar curls target the biceps brachii (both heads) and brachialis, with the angled grip providing more brachialis emphasis than a straight bar. The brachioradialis and forearm flexors assist.
How much should a beginner EZ-bar curl?
Beginners typically EZ-bar curl 25-45 lbs (11-20 kg), including the bar weight (typically 15-25 lbs). You may curl slightly less than a straight barbell due to the grip angle.
EZ-bar curl vs barbell curl — which is better?
EZ-bar curls are easier on the wrists and shift slightly more emphasis to the brachialis, while straight barbell curls maximally supinate the forearm for peak bicep activation. If your wrists hurt during barbell curls, switch to the EZ bar.
Watch Form Guide on YouTube
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