Barbell Curl Vs Dumbbell Curl Reading How to Do the EZ Bar Curl? 6 minutes Next How to Do Preacher Curl?

We all want big biceps. When talking about muscles, the first image that comes to mind is to bend the upper arm to see how big the peak is. You want to make that peak bigger, otherwise, you won't be reading this now. You also want to use exercises that have been proven effective.

EZ Bar curl is like that. Champions of every era have used it, and many people in the fitness world are now using it. It is the main exercise of many biceps training, if you haven’t already, you should do it.

Understanding the EZ Bar Curl

The EZ bar is a specialized barbell that features a unique design, setting it apart from a traditional straight barbell. It is characterized by its zigzag or W-shaped design, which provides several advantages during exercises like the EZ bar curl.

One of the primary advantages of the EZ bar is its angled grip. When gripping the bar, your hands are positioned in a semi-supinated or underhand grip, with your palms facing upward. This grip places your wrists in a more neutral position compared to a straight barbell, which can reduce strain and discomfort on the wrists and decrease the risk of wrist injuries. This is particularly beneficial for individuals who may have pre-existing wrist issues or discomfort when performing exercises with a straight barbell.

Reducing strain on the wrists is essential because it allows for a more comfortable and secure grip on the bar. This, in turn, enables you to focus more on the targeted muscles and perform the exercise with better form and control. With reduced wrist strain, you can maintain a stronger grip throughout the movement, minimizing the likelihood of the bar slipping or losing control.

Related: EZ Bar Vs Straight Bar

EZ Bar Curl Muscles Worked


EZ bar curl muscle worked


Although curls are exercises that focus on the biceps, they involve several muscles of the upper arm. This is a short description of each one.

  1. Biceps Brachii: The biceps brachii is the main muscle targeted during the EZ bar curl. It is located on the front of the upper arm and consists of two heads: the long head and the short head. The biceps brachii is responsible for flexing the elbow joint, which is the primary movement involved in the curling motion.

  2. Brachialis: The brachialis is a muscle located underneath the biceps brachii. It lies between the biceps and the humerus bone. During the EZ bar curl, the brachialis is also engaged and assists in elbow flexion, contributing to overall arm strength and size.

  3. Brachioradialis: The brachioradialis is a muscle located on the forearm, specifically the lateral aspect. It runs from the upper arm to the wrist. While the biceps brachii and brachialis are the primary muscles targeted, the brachioradialis acts as a synergist during the EZ bar curl, assisting in elbow flexion and contributing to the overall strength and stability of the arm.

How to Do the EZ Bar Curl?

ez bar curl

1.Stand upright and hold the outer part of the curved rod. The palm is forward and slightly tilted inward following the shape of the curved rod. The elbow is close to your torso. This will be your starting position.

2.Keep your upper arm fixed, exhale and contract your biceps to lift the weight, and focus on moving your forearm.

3.Continue to raise your forearm until your biceps are fully contracted and the bar is at shoulder level. Peak contraction for one second and squeeze the biceps.

4.Then breathe in and slowly return to the starting position.

6.Repeat the action to the recommended number of repetitions.

Variation: You can also use a curved rod to connect to the lower pulley to complete this action. This change will provide a good feeling of peak shrinkage.

Benefits of the EZ bar curl

Reduced wrist strain

The angled grip of the EZ bar places the wrists in a more neutral position, reducing discomfort and strain commonly experienced with a straight barbell.

Improved muscle activation

The EZ bar curl effectively targets the biceps brachii, brachialis, and brachioradialis muscles, promoting balanced development and strength in the upper arms.

Enhanced range of motion

The angled grip of the EZ bar allows for a more natural hand position, facilitating a greater range of motion during the exercise compared to a straight barbell curl.

Comfortable grip options

The EZ bar offers various grip options, including a narrow grip (hands close together) or a wider grip (hands placed further apart), allowing individuals to target different areas of the biceps and forearm muscles.

EZ bar curl Variations

Reverse curl

EZ bar Reverse curl


The EZ barbell reverse curl will allow you to truly activate the brachioradialis muscle to the fullest extent and exercise the muscles on the knuckle side of the forearm. You won't be able to use that much weight, but this is a very good chance because you can use a more natural grip compared to using a straight bar.

Preacher curl


EZ bar Preacher curl


The promise of the preacher curl is simple: you’ll get bigger biceps. Studies show that during this type of curl, activation of the bicep is at its maximum due to the support of the preacher bench, so it helps you build muscle.

Back and Forth Curl

To practice back and forth, you need a training partner.

One of you will set the challenge and the other will accept it, back and forth, until neither of you can continue.

This exercise can cause severe biceps pumps but is not suitable for the faint-hearted.


The EZ bar curl is a great way to train your biceps. When you learn how to use its unique design, perfect your form, and discover variations of the movement, you will unlock your true potential in training the arms and building biceps. So be diligent, stay safe, listen to your body, and allow yourself to progress with steady incremental increases in resistance as you gain strength and confidence. This is a gratifying and effective way to train your biceps, regardless of where you are in your lifting career. All you have to do is grab the EZ bar, take the steps outlined in this guide, and soon those biceps will begin to take substantive shape!

Related More:

Bicep curl guide
Dumbbell curl
Barbell curl
EZ bar curl
Preacher curl
Hammer curl
Reverse curl
Zottman curl
Concentration curl

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