pullbiceps

EZ-Bar Curl

A biceps curl using an EZ-curl bar's angled grip, which is generally easier on the wrists than a straight barbell.

Equipment: Barbell

How to do it

1Stand holding the EZ-bar with an underhand grip on the angled sections, arms extended in front of your thighs.
2Keeping your elbows pinned to your sides, curl the bar up toward your shoulders.
3Squeeze your biceps briefly at the top.
4Lower the bar back down under control to full arm extension.

Common mistakes

Swinging the torso or hips to generate momentum instead of isolating the biceps.
Letting the elbows drift forward, which shifts tension off the biceps.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	2-3	8-12	60-90 sec
Build muscle	2-3	10-15	60-90 sec
General fitness	2-3	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the EZ-Bar Curl safe for beginners?

Generally, yes. The EZ-Bar Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.

What muscles does the EZ-Bar Curl work?

The primary mover is your biceps. As a pull movement, it also involves your forearms and shoulders.

What can I substitute if I don't have a barbell for the EZ-Bar Curl?

The Dumbbell Bicep Curl trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.

See the Dumbbell Bicep Curl

Related exercises

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