Ez Bar Biceps Curl
The ez bar biceps curl is a classic upper arm exercise that targets the biceps using an angled bar to reduce wrist and elbow strain. The ergonomic grip allows for a more comfortable curl pattern while maintaining effective bicep activation.
How to do it
- Stand with feet shoulder-width apart and grip the ez bar at the inner angled grips with a supinated grip.
- Let the bar hang at arm's length in front of your thighs.
- Curl the bar upward toward your shoulders, keeping your elbows stationary.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows pinned to your sides throughout the curl.
- Grip the angled bar firmly with palms facing upward.
- Squeeze your biceps hard at the very top of the movement.
- Lower the bar slowly and with control back to your thighs.
Breathing: Exhale as you curl the bar upward toward your shoulders, and inhale as you lower it back down.
Common mistakes
- Swinging the torso to build momentum, which takes the work off your biceps.
- Moving your elbows forward as you lift, which shifts tension to your front shoulders.
- Using too much weight, which leads to incomplete range of motion and poor form.
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist or elbow discomfort, ease off or switch to a neutral-grip dumbbell alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use an EZ bar instead of a straight bar?
The angled grips on the EZ bar place your wrists and forearms in a more natural position, reducing strain during the movement.
How often should I do biceps curls?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery and growth.
What if I feel this in my lower back?
That usually means you are using body momentum to swing the weight up. Lighten the load and keep your core braced.