EZ-Bar Curl
The EZ-bar curl is a standing biceps curl using a bar with a zigzag bend, which lets your wrists sit at a slight angle instead of dead straight. You curl the bar from your thighs up toward your shoulders while your elbows stay pinned at your sides, working the biceps through a full range without the wrist strain a straight bar can cause. It's a solid staple for anyone building arm size or strength who wants a more comfortable grip than a standard barbell curl.
Why it works
Your biceps flex the elbow, and every curl variation loads that same basic action, but a straight barbell forces your wrists into a fully supinated, dead-flat position that some lifters find uncomfortable under load. The EZ-bar's angled grips let your wrists sit at a natural, slightly neutral angle throughout the lift, taking pressure off the wrist joint while your biceps still do the same amount of work bending the elbow against resistance. Because the bar is fixed, both arms move together through an identical path, leaving less room for one side to sneak extra help from the other than there is with dumbbells.
Set up
- Stand with feet shoulder-width apart, holding the EZ-bar on the angled inner grips, palms facing up.
- Let the bar hang at arm's length in front of your thighs.
- Pin your elbows lightly against your sides before the first rep.
- Keep a slight bend in your knees rather than locking them out.
How to do it
- Curl the bar upward by bending your elbows, keeping your upper arms still.
- Squeeze your biceps hard as the bar approaches shoulder height.
- Pause briefly at the top of the movement.
- Lower the bar under control back to the starting position.
- Stop just before your elbows fully lock out at the bottom, keeping tension on the biceps.
- Repeat for the full set without swinging your torso to help the bar up.
Form cues
- Elbows stay glued to your sides the whole rep.
- Curl with the forearms, not the shoulders.
- No swinging the torso to launch the weight up.
- Lower the bar as slowly as you lifted it.
Breathing: Exhale as you curl the bar up, inhale as you lower it back down.
Common mistakes
Swinging the torso backward to help heave the bar up.
Fix: Drop the weight until you can curl it using only your arms, keeping your torso still and upright.
Letting the elbows drift forward as the bar rises.
Fix: Keep your elbows pinned at your sides throughout; if they drift forward, the front delts start taking over from the biceps.
Dropping the bar quickly on the way down.
Fix: Lower it over two to three seconds; the lowering phase builds as much biceps strength as the lift itself.
Locking the elbows out hard at the bottom of every rep.
Fix: Stop just short of a full lockout so the biceps stay under tension between reps.
How to program it
- Three sets of 8 to 12 reps works well for building arm size, and once or twice a week is enough for a single-joint move like this to recover.
- Place it after your bigger pulling exercises like rows or pull-ups, since fatigued biceps make those lifts harder and less safe.
- Add weight in small increments; the biceps respond better to gradual load increases than to big jumps.
- If your wrists still feel strained even with the angled grip, try the bar's wider outer grips instead of the narrower inner ones.
Safety notes
- Keep the torso still throughout; using momentum to swing the weight up puts unnecessary strain on the lower back.
- Stop the set if you feel sharp pain in the elbow tendons rather than muscular fatigue in the biceps.
Exercise profile
- Force
- Pull
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
Is the EZ-bar curl better than a barbell curl?
Not necessarily better, just easier on the wrists for most people. The angled grip lets your wrist sit more naturally, while a straight barbell forces a fully flat wrist position that some lifters find uncomfortable under heavier weight.
How many sets and reps of EZ-bar curls should I do?
Three sets of 8 to 12 reps is a solid starting point for building size and strength. Add weight gradually once you can complete all the reps with good form.
Can I do EZ-bar curls without an EZ-bar?
Yes, a straight barbell trains the same movement pattern; just expect a slightly different wrist angle. See the substitution below.
Why do my elbows hurt during EZ-bar curls but not dumbbell curls?
If the bar forces your elbows to drift forward or your wrists to bend awkwardly, that can irritate the elbow tendons. Check your grip width and keep your elbows pinned at your sides; if pain persists, the dumbbell regression may suit your joints better.