Smart Workout Diary

EZ Bar Curl

The EZ bar curl is a standing elbow-flexion exercise performed with a curved EZ bar. It primarily trains the biceps, while the forearms assist with gripping and controlling the bar. It supports arm-strength and muscle-building goals with a wrist position that many people find comfortable.

Demonstration

EZ Bar Curl — demonstration 1
EZ Bar Curl — demonstration 2

Instructions

  1. Set up the bar: Load an EZ curl bar evenly, using a weight you can control. Stand tall with your feet about hip-width apart and hold the angled grips with an underhand grip.
  2. Find the start position: Let the bar rest in front of your thighs with your arms long but not forcefully locked. Keep your chest lifted, shoulders down, wrists neutral, and elbows close to your sides.
  3. Curl the bar: Exhale as you bend your elbows and raise the bar in a smooth arc toward the front of your shoulders. Keep your upper arms still and avoid swinging your torso.
  4. Pause at the top: Briefly squeeze the biceps without forcing the bar into the shoulders or allowing the elbows to travel far forward.
  5. Lower with control: Inhale and slowly return the bar to the starting position until the elbows are nearly straight. Maintain tension and do not drop the bar.
  6. Repeat safely: Use a controlled range that feels comfortable for your wrists and elbows. End the set if technique breaks down or you need to lean back to lift the bar.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar
Difficulty
Beginner

Technique tips

  1. Choose the angled grip that fits your wrists: Keep both wrists straight rather than bending them back or inward.
  2. Keep the elbows quiet: Let the elbows act as the pivot; avoid turning the curl into a shoulder-driven movement.
  3. Control the lowering phase: Lowering slowly helps maintain tension and reduces the urge to use momentum.
  4. Use an appropriate load: Reduce the weight if you need to swing, shrug, or lean backward during the repetition.
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