EZ Bar Curls

Setting up the EZ bar curl

The EZ bar curl is mechanically similar to a barbell curl with the key difference being the grip orientation. The angled grips of the EZ bar position the wrists differently which slightly changes muscle activation. Walk through the setup before adding load.

1. Stance and grip

Stand with feet hip width apart. Hold the EZ bar at the inner curve grips with hands in a semi supinated position. The angled grips place the wrists at roughly 30 degrees of supination rather than the full 90 degree supination of a straight bar. The bar rests against the front of the thighs at the start.

2. The brace

Take a breath and brace the abdominals. The trunk stays rigid throughout the rep. Shoulders pulled slightly down and back. The chest is up. The elbows are pinned at the sides. This is the same starting position as a barbell curl with the only difference being the grip angle.

3. The curl

Curl the EZ bar up by flexing the elbows. The bar travels in an arc toward the chest. The elbows stay pinned at the sides. The semi supinated wrist position remains constant throughout the rep. The bar arrives at the upper chest at the top of the rep.

4. The peak contraction

Squeeze the biceps hard at the top of the rep for a one second pause. The wrists are in the semi supinated position. The elbows are fully flexed. The bar sits at chest height. This pause is what separates a real curl from a momentum driven swing.

5. The descent

Lower the bar under control over two seconds. The arms straighten fully at the bottom. The wrists stay in the semi supinated position throughout. Resist the temptation to drop the bar at the bottom. The eccentric drives a significant fraction of hypertrophy.

What EZ bar curls train

The EZ bar curl trains the same muscles as a barbell curl with slight differences in distribution because of the semi supinated grip. The biceps brachii and brachialis are the primary movers.

Biceps brachii

Primary mover. The semi supinated grip reduces biceps brachii activation slightly compared to fully supinated grips because the bicep does not have to maintain full supination. EMG comparisons show roughly 10 percent lower biceps activation on EZ bar curls than straight barbell curls at matched loads.

Brachialis

Loaded slightly more than on straight barbell curls. The semi supinated grip places the brachialis in a slightly stronger position because the biceps cannot dominate as fully. Lifters using EZ bar curls typically develop more brachialis than those using only straight barbells.

Brachioradialis

More involved than on straight barbell curls. The semi supinated grip biases the brachioradialis because the forearm is in a position closer to neutral than fully supinated. Visible forearm thickness is often built faster with EZ bar work than straight barbell work.

Forearm flexors and grip

The forearm flexors hold the bar. The angled grips of the EZ bar reduce wrist stress compared to straight barbells which is the main reason lifters choose the EZ bar version. Grip is rarely a limiting factor at standard EZ bar curl weights.

Five errors on EZ bar curls

The EZ bar curl has the same general failure modes as a standard barbell curl. The angled grip resolves some wrist issues but does not change the other technique requirements.

Swinging with the hips

Using a hip thrust to throw the bar up moves the load from the biceps to momentum and the lower back. The trunk should stay rigid throughout every rep. If you cannot complete reps without trunk swing the weight is too heavy.

Elbows drifting forward

If the elbows move in front of the body during the curl the anterior delt takes the load. The elbows should stay pinned at the sides throughout every rep. This is one of the most common ways lifters cheat heavy EZ bar curls.

Wrong grip position on the bar

The EZ bar has multiple grip positions. The inner curves give a semi supinated grip. The outer flat sections give a near pronated grip. Use the inner curves for bicep focused work. The outer positions are for reverse curls and are a different exercise.

Partial range of motion

Stopping the descent before full arm extension reduces the productive range. The biceps does its longest range work at the bottom. Allow full extension every rep. Heavy partial reps train the middle range only and miss most of the muscle stimulus.

Going too heavy

The EZ bar curl is mechanically slightly stronger than a fully supinated barbell curl because the wrist is in a more advantageous position. Most lifters can EZ bar curl 5 to 10 percent more than barbell curl. NSCA Essentials recommends loading that allows controlled full range movement.

Sets, reps and where EZ bar curls fit

EZ bar curls work as a primary or secondary bicep exercise. For lifters with wrist mobility issues the EZ bar version replaces the straight barbell curl entirely. For others it works as a variation alongside straight barbell curls.

Hypertrophy: 8 to 12 reps

The productive range. 3 to 5 sets of 8 to 12 reps at 65 to 80 percent of estimated max. Stop 1 to 2 reps short of failure. The angled grip and the bilateral loading make this exercise one of the most consistently productive bicep hypertrophy builders.

Strength: 5 to 8 reps

Heavier EZ bar curls build bicep strength. 3 to 4 sets of 5 to 8 reps at 75 to 85 percent. Maintain strict elbow position throughout. The EZ bar allows slightly heavier loading than the straight bar because the wrist position is mechanically stronger.

High volume: 12 to 20 reps

Higher rep EZ bar curls work as a finisher. 2 to 3 sets at lighter loads at the end of an arms session. The angled grip is comfortable enough for high rep work where straight barbell curls would produce wrist discomfort.

Frequency

2 to 3 sessions per week is well tolerated. EZ bar curls recover quickly because the loads are moderate and the joint stress is lower than straight barbell curls. Many balanced programmes include them in every pulling session.

EZ bar vs straight bar

For lifters without wrist issues both work. For lifters with any wrist discomfort during straight barbell curls the EZ bar should be the default. Many programmes alternate the two within the same training week to manage wrist health while training the biceps from both grip positions.

More on bicep training

For the straight bar version with full supination, our Barbell curls guide covers standard supinated curling. Barbell preacher curls are the seated isolation alternative. And the Standing dumbbell curls page covers the dumbbell version with unilateral correction.