Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Ez Bar
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The EZ-bar curl places your wrists in a semi-supinated position that reduces strain compared to a straight barbell. This angled grip is easier on the wrists and elbows while still allowing heavy bilateral loading. If straight bar curls cause discomfort, the EZ-bar delivers similar stimulus with better joint comfort.
When to use it
Use as a primary curl variation, especially if straight bar causes wrist discomfort.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Grip the angled portions of the bar—not the straight center section. Your wrists should sit at a natural angle, not forced into full supination. Keep elbows pinned and avoid letting the bar drift away from your body during the curl.
Also targets: Forearms, Brachialis
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Stand holding an EZ bar with underhand grip on the angled portions.
Keep feet shoulder-width apart and core engaged.
Curl the bar up by flexing at the elbows.
Squeeze biceps hard at the top.
Lower the weight slowly to full extension.
Repeat for desired reps.
The angled grip reduces wrist strain compared to straight bar.
Keep elbows tight to your sides throughout.
Focus on the mind-muscle connection with your biceps.
Use EZ-bar curls as your primary barbell curl variation if you experience wrist or elbow discomfort with straight bars. They fit anywhere barbell curls would—early in your arm workout for strength work, or later for moderate-rep hypertrophy sets.
Using too wide or narrow grip - affects muscle targeting.
An inconsistent grip during the EZ Bar Curl can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Leaning back to lift heavier - uses momentum instead of biceps.
Bouncing or using momentum during the EZ Bar Curl makes the movement harder to control and can shift work away from your Biceps brachii. Use a load you can move smoothly through the intended range.
Partial reps - limits muscle development.
Cutting the range of motion short on the EZ Bar Curl can reduce the training stimulus for your Biceps brachii. Use the largest comfortable range you can control without changing the intended setup.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Recommendation: 3-4 sets of 8-12 reps. Rest 60-90 seconds.
8-12 reps
Rest 90s-2min
4-6 reps
Rest 2-3min
15-20 reps
Rest 60s
Use EZ-bar curls as your primary bilateral curl variation—especially if straight-bar curls cause wrist or elbow discomfort. Place them first in arm workouts when you want to load heavy. 6-12 direct bicep sets per week. Rep range: 6-10 for strength, 10-12 for hypertrophy. Rest 90 seconds. Tempo: 1-2s concentric, 2-3s eccentric. Progress in 5 lb increments.
Arm Day (EZ-Bar Primary): 1. EZ-Bar Curl — 3x8-10 (90s rest) 2. Incline Dumbbell Curl — 3x10-12 (60s rest) 3. Cable Curl — 2x12-15 (60s rest) Total bicep volume: 8 sets
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Get Your Custom PlanThis is one example of how EZ Bar Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekGrip the outer angles of the EZ-bar. This wider position places more emphasis on the short head of the biceps (inner arm). Use the same weight as your standard grip.
Perform EZ-bar curls on a preacher bench. The pad eliminates momentum and isolates the biceps through a strict range of motion. Emphasizes the short head due to the forward arm position. Use 15-20% less weight than standing curls.
Grip the EZ-bar with palms facing down (pronated). This shifts emphasis from the biceps brachii to the brachioradialis and forearm extensors. Excellent for forearm development. Use 40-50% of your standard curl weight.
Straight-bar curls produce slightly higher biceps activation due to full wrist supination. EZ-bar curls are significantly easier on the wrists and elbows with only a marginal reduction in bicep stimulus. If joint health is a concern, EZ-bar wins. If maximum biceps activation is the only priority and your joints are healthy, straight bar has a slight edge.
Dumbbell curls allow independent arm work and natural wrist rotation but limit how heavy you can go. EZ-bar curls allow heavier bilateral loading for greater progressive overload. Use EZ-bar curls for your heavy sets and dumbbell curls for unilateral work and imbalance correction.
Share your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
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Frequently Asked Questions About the EZ Bar Curl
Neither is objectively better. Straight-bar curls produce slightly higher biceps activation due to full supination, but the difference is minimal (5-8%). EZ-bar curls are significantly easier on the wrists and elbows. If you have no joint issues, either works. If you feel any wrist or elbow discomfort with straight bars, switch to EZ-bar immediately.
The inner angles (narrow grip) emphasize the long head of the biceps. The outer angles (wider grip) shift slightly more work to the short head. Start with whichever feels most natural, then rotate between grips every 4-6 weeks for complete development.
Yes. The EZ-bar works well for skull crushers, overhead tricep extensions, upright rows, and reverse curls. The angled grip reduces wrist strain on all of these movements. It is one of the most versatile bars in the gym.
Most intermediate male lifters curl 50-80 lbs on the EZ-bar for sets of 8-10. Most intermediate women lift 25-45 lbs. The bar itself typically weighs 15-25 lbs depending on the model. Focus on progressive overload with strict form rather than hitting a specific number.
The EZ Bar Curl typically requires a ez bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.