EZ Bar Curls (How To, Muscles Worked, Benefits)

The EZ Bar Curl is a staple biceps exercise that uses the angled grips of the EZ bar to reduce wrist strain compared to a straight bar.

It allows you to train the biceps with heavy weight while keeping the wrists and forearms in a more natural position, making it one of the most joint-friendly curl variations.

Primary Muscles Worked: Biceps Brachii
Secondary Muscles Worked: Forearms (Brachialis, Brachioradialis, Grip)
Equipment Needed: EZ Bar and Weight Plates

How To Do EZ Bar Curls

Step-by-Step Instructions

Set-Up:
- Stand tall holding an EZ bar with an underhand grip (palms facing up), using the angled grips that feel most natural for your wrists.
- Keep your elbows tucked close to your torso and arms fully extended.
Execution:
- Curl the bar upward by bending at the elbows, keeping upper arms stationary.
- Squeeze the biceps hard at the top without letting elbows drift forward.
- Slowly lower the bar back to the starting position under control.
Tips for Proper Form:
- Keep your torso upright (don’t swing the bar).
- Control the lowering phase for maximum benefit.
- Use a grip width that feels comfortable on your wrists and elbows.

Key Benefits

Builds biceps size and strength.
EZ bar reduces wrist and elbow strain compared to a straight bar.
Allows heavier loading than dumbbell curls for progression.

Modifications and Variations

Easier Option:
- Use lighter weight with strict form.
Harder Option:
- Slow eccentric phase (3–5 seconds lowering).
- Add partial reps at the end of a set to extend time under tension.
- Perform preacher curls with an EZ bar for strict isolation.

Common Mistakes

Swinging the Bar: Keep movement strict by locking in your elbows.
Elbows Drifting Forward: Keep them pinned to your sides.
Rushing Reps: Use slow, controlled movement for both phases.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps with heavier load.
For Hypertrophy: 3–4 sets of 8–12 reps with moderate load.
As a Finisher: 2–3 sets of 12–15 reps with lighter load and short rest.

EZ Bar Curl Variations

Add a little variety to your workout with this variation.

On a Preacher Curl Rack

If you have access to a Preacher Curl Rack it can combo perfectly with EZ Bar Curls.

Raise the rack until it fits comfortably under your armpits. Grab the bar, keep your triceps against the pad and curl. Lower back down just short of lockout (locking out fully can be a lot of strain on the elbows) and repeat.

EZ Bar Curl Alternatives

If you’re unable to do barbell curls (or maybe you just want to change up your workout a bit), here are a few EZ Bar Curl alternatives.

Want more options? Here are 11 of my favorite alternatives for EZ Bar Curls.

Seated DB Curls

Seated Dumbbell Curl — Turn a Hammer Curl into a Regular Curl by simply turning the palm up as you curl.

If you don’t have an EZ Bar, but you do have dumbbells – Seated DB Curls are a great alternative to EZ Bar Curls. They can also be a good choice if you can only work one arm due to a limitation and/or injury.

Band Curls

Band Curls are another good EZ Bar Curl alternative if you don’t have access to an EZ Curl Bar. If you have a resistance band, simply stand on the band and curl. One of the easiest exercises to pick up for a beginner.