Ez Bar Curl
The ez bar curl is a biceps exercise using the angled ez bar for a neutral wrist-friendly grip. It builds bicep mass and strength while reducing stress on the wrists compared to a straight barbell curl.
How to do it
- Stand upright holding an ez bar with a shoulder-width semi-supinated grip.
- Allow the bar to hang at arm's length in front of your hips.
- Curl the bar toward your shoulders while keeping your elbows close to your torso.
- Pause at the top, contracting your biceps.
- Slowly lower the bar back to the fully extended position.
- Repeat for the desired number of repetitions.
Form cues
- Stand tall with your chest up and shoulders back.
- Pin your elbows to the sides of your torso.
- Curl the bar upward smoothly without swinging your hips.
- Squeeze your biceps hard at the very top of the movement.
- Lower the weight slowly and with control back to the start.
Breathing: Exhale as you curl the weight up toward your shoulders, and inhale as you lower it back down with control.
Common mistakes
- Swinging the body to use momentum, which takes the work away from your biceps.
- Letting the elbows drift forward, which reduces tension on the target muscles.
- Moving too fast on the way down, missing out on valuable muscle-building time under tension.
Muscles worked
Primary: biceps. Secondary: forearms, brachialis.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45–60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp elbow or wrist discomfort, ease off and choose a gentler movement.
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 barbell?
The angled grip of an EZ bar keeps your wrists in a more natural position, reducing strain while still allowing you to lift effectively.
Should my upper arms move while curling?
No, your upper arms should stay still and pinned to your sides. Only your forearms should move.
How often can I do EZ bar curls?
Two to three times per week is plenty for most beginners, allowing at least 48 hours of recovery between arm sessions.