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 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The EZ-Bar Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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 barbell for the EZ-Bar Curl?
The Dumbbell Bicep Curl targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Dumbbell Bicep CurlRelated exercises
Learn more
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