How to Do the EZ Bar Curl
The EZ bar curl uses a bar with a zigzag shape that lets your wrists sit at a slight angle, which many lifters find easier on the wrists and elbows than a straight bar. It is a classic way to build biceps with heavy, steady loading.
Log every set of your EZ Bar Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- Forearms
How to do the EZ Bar Curl
- 1
Stand tall holding an EZ bar with an underhand grip on the angled sections.
- 2
Pin your elbows at your sides.
- 3
Curl the bar up toward your shoulders without moving your elbows.
- 4
Squeeze your biceps at the top.
- 5
Lower the bar slowly until your arms are straight.
- 6
Keep your torso still.
- 7
Reset before the next rep.
Form cues to remember
- Elbows pinned to your sides
- Squeeze at the top
- Lower slowly
- Don't swing your back
EZ Bar Curl video tutorial
Common mistakes
Swinging your torso
Lower the weight and brace your abs.
Moving your elbows forward
Keep your elbows at your sides.
Partial range
Lower fully and curl up to the top.
Gripping where your wrists feel strained
Try the inner or outer bends and use whichever feels comfortable.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 seconds rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps with heavier weight |
| Endurance | 2–3 sets of 15–20 reps with a light load |
Swinging heavy weight strains your lower back. Keep the weight controlled and stop if your wrists or elbows hurt.
Superlift for iPhone
Track your EZ Bar Curl and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
EZ Bar Curl FAQ
EZ bar curl vs straight bar curl?
The angled grip puts your wrists in a more comfortable position. A straight bar has you fully supinate your forearms.
Which grip on the EZ bar curl is best?
Use the bends that feel comfortable for your wrists. Both the inner and outer grips train your biceps.
How heavy should I go on the EZ bar curl?
A weight you can curl for 8–12 strict reps without swinging. If your back arches, go lighter.
