EZ Bar Curl
The EZ bar curl is a standing curl using a bar with a zig-zag shape, so your hands sit at a slight angle instead of fully flat. It builds the biceps, with the forearms helping to hold the bar. It suits beginners and experienced lifters alike, especially if a straight bar makes your wrists uncomfortable.
Muscles worked
The EZ Bar Curl mainly works your biceps, with your forearms helping.
Setting up
- Load the EZ bar evenly on both sides, or start with the bar on its own if you are new. Bars vary in weight, so check what yours weighs.
- Hold the bar with an underhand grip on the angled sections, hands roughly shoulder-width apart. Use the inner bends for a narrower grip or the outer bends for a wider one, and stay consistent within a set.
- Stand with your feet about hip-width apart and your knees slightly soft. Let the bar hang at arm's length against your thighs, with your elbows by your sides.
- Take a breath, stand tall and brace your trunk lightly, as if someone were about to nudge you.
How to do the EZ Bar Curl
- Start with your arms almost straight, the bar resting just in front of your thighs and your elbows tucked in by your ribs.
- Keeping your upper arms still, bend your elbows and start curling the bar upwards in a smooth arc.
- Keep your wrists straight and firm as you lift. Think of your hands as hooks and let your biceps do the pulling.
- Curl until the bar reaches about shoulder height, or as far as you can go without your elbows drifting forward.
- Squeeze your biceps hard for a moment at the top.
- Lower the bar slowly over about two to three seconds, until your arms are almost fully straight again.
- Pause briefly at the bottom without leaning back, then start the next rep.
Form tips
- Pin your elbows to the same spot by your sides throughout. If they travel forward, the load moves away from your biceps.
- Grip the bar firmly but do not strangle it. Keep your wrists in line with your forearms rather than letting them bend back or curl over.
- Take the lowering phase seriously. Controlling the bar down for two to three seconds is where a lot of the work happens.
- Pick a weight that lets you finish every rep without rocking your body. If you need a swing to lift it, it is too heavy for now.
- Stop if you feel pain, as opposed to the normal burn of working muscles, and get it checked.
Common mistakes
Swinging the body
Lean back slightly and heave the bar up, and the biceps get a much easier job. Reduce the weight, stand tall and keep your torso still, as if your back were against a wall.
Elbows drifting forward
When the elbows move forward, the lift turns into a shortened, easier movement. Keep your elbows glued by your sides and stop the curl when you can no longer do that.
Dropping the bar on the way down
Letting the bar fall wastes half the rep. Lower it under control over two to three seconds and stop just short of locking your elbows hard.
Bending the wrists
Letting your wrists flop back or curl in puts the strain through your forearms instead of your biceps. Keep your wrists straight and firm, and reduce the weight if you cannot.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging but controlled weight, resting 2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, slow on the way down, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a wider programme that also includes bigger full-body exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
EZ Bar Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
EZ Bar Curl FAQs
Is an EZ bar curl better than a straight bar curl?
Not necessarily better, just different. The angled grip lets your forearms sit in a more natural position, which many people find kinder on the wrists. If a straight bar feels fine for you, either works well for training your biceps.
What weight should I use for EZ bar curls?
Start with the bar on its own or a light load, and add weight in small steps. You should be able to complete 8-12 reps with steady form, with the last couple feeling hard but not forced. If you have to swing to finish, go lighter.
Should I hold the inner or outer part of the EZ bar?
Both are fine, so choose whichever feels most comfortable and stable for your wrists. The inner grip is narrower, while the outer grip is wider and often feels a little easier on the wrists. Try each and pick one, then stay consistent so you can track your progress.
Track your EZ Bar Curl progress
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