EZ curl bar bicep training produces strong bicep development through the angled-grip bar that puts the wrists in a more comfortable position than straight barbells. The format works particularly well because the EZ curl bar’s zigzag shape allows lifters to find a slightly supinated grip angle that reduces wrist strain during heavy curling, which means lifters can train with heavier loads and higher volume than they could comfortably manage with straight barbells. The bar also enables varied grip widths and orientations (close grip, wide grip, reverse grip) that produce different bicep emphasis: standard grip for foundational bicep mass, close grip for long-head bicep, reverse grip for brachialis and forearm development.
Below are ten effective EZ curl bar bicep exercises that cover foundational mass-building (EZ barbell curl, drag curl), strict isolation work (spider curl, preacher curl, seated close grip concentration curl), grip variations (close grip, reverse grip, reverse grip preacher), compound combinations (deadlift with bicep curl), and advanced fatigue protocols (21s). Together they form a complete EZ curl bar bicep training program. Pull 5 to 7 exercises per session and rotate the selection across sessions for complete development across all bicep heads and the brachialis.
EZ-Bar Drag Bicep Curl
The EZ-Bar Drag Bicep Curl performs a curl with the EZ bar dragging up the body (rather than swinging out) by pulling the elbows back as the bar rises. The pattern shifts loading away from the front delts and onto the biceps more directly than standard curls.
For EZ curl bar bicep training, the drag curl produces stronger bicep isolation than standard curls because the elbow path keeps tension on the biceps throughout the rep. The pattern hits the biceps with reduced front-delt involvement. Run it for 3 to 4 sets of 8 to 12 reps as primary bicep isolation work.
Stand tall holding an EZ curl bar at hip level with palms facing up. Drag the bar up the body (close to the abs and chest) by pulling the elbows back and behind the body. Lower under control to the start. Keep the bar close to the body throughout the entire range of motion.
EZ Bar Deadlift With Biceps Curl
The EZ Bar Deadlift With Biceps Curl combines a deadlift motion (lifting the bar from the floor) with a bicep curl at the standing position. The compound combination produces strong combined posterior-chain and bicep loading.
For EZ curl bar bicep training that includes broader strength work, the deadlift-curl combination produces strong combined loading per rep. The pattern hits the biceps with the deadlift acting as a setup for heavy bicep loading. Run it for 3 sets of 6 to 8 reps as combined posterior-chain and bicep work.
Set up an EZ curl bar on the floor with feet hip-width. Hinge at the hips and bend the knees to grip the bar. Drive through the legs and pull the bar up close to the body until standing fully upright. From the standing position, perform a bicep curl by flexing at the elbows. Lower the bar to the curl start, then reverse the deadlift to return to the floor.
Ez Barbell Curl
The EZ Barbell Curl performs standard bicep curls with an EZ curl bar (which has a zigzag or wavy shape that allows a slightly angled grip). The angled grip is more comfortable for the wrists than straight barbell grips.
For EZ curl bar bicep training, the standard EZ barbell curl is non-negotiable. The pattern hits both biceps simultaneously through pure elbow flexion with the comfortable angled grip. Run it for 4 sets of 8 to 12 reps as primary bicep mass work in any EZ curl bar session.
Stand tall holding an EZ curl bar at hip level with palms facing up (use the angled section that puts the wrists in a slightly supinated position). Curl the bar up to chest level by flexing at the elbows. Squeeze the biceps at the top. Lower under control to full extension. Keep the elbows pinned at the sides throughout.
EZ Barbell Spider Curl
The EZ Barbell Spider Curl performs bicep curls while leaning over an incline bench (face-down) with the arms hanging straight down. The face-down incline position eliminates body sway and produces strict bicep isolation.
For EZ curl bar bicep training that maximizes isolation, the spider curl is one of the most direct bicep exercises that exists. The face-down position prevents any momentum or body sway from contributing to the rep. Run it for 3 sets of 8 to 12 reps as advanced bicep isolation work.
Set an incline bench to 45 degrees. Lie face-down on the bench with the arms hanging straight down toward the floor. Hold an EZ curl bar with palms facing up. Curl the bar up by flexing at the elbows while keeping the upper arms pointed straight down. Squeeze the biceps at the top. Lower under control.
EZ Barbell Close Grip Curl
The EZ Barbell Close Grip Curl performs bicep curls with hands placed close together on the EZ bar. The narrow grip biases loading toward the long head (outer head) of the biceps.
For long-head bicep development on the EZ curl bar, the close-grip curl produces stronger long-head loading than standard-grip curls. The narrower grip puts the biceps in a position that emphasizes the outer bicep head. Run it for 3 sets of 8 to 12 reps as direct long-head bicep work.
Stand tall holding an EZ curl bar with hands placed close together on the bar (typically 4 to 6 inches apart in the angled inner grip section). Curl the bar up to chest level by flexing at the elbows. Squeeze the biceps at the top. Lower under control.
EZ Barbell Reverse Grip Curl
The EZ Barbell Reverse Grip Curl performs curls with palms facing down (overhand grip) instead of the standard underhand grip. The reverse grip biases loading toward the brachialis and brachioradialis muscles rather than the biceps brachii.
For EZ curl bar bicep training that includes forearm and brachialis development, the reverse grip curl produces strong loading on muscles that standard curls miss. The pattern complements traditional bicep work for complete arm development. Run it for 3 sets of 10 to 12 reps as brachialis and forearm work.
Stand tall holding an EZ curl bar at hip level with palms facing down (overhand grip). Curl the bar up to chest level by flexing at the elbows. Squeeze the brachialis and forearms at the top. Lower under control. Use lighter loads than standard curls due to the weaker grip leverage.
Ez Barbell Preacher Curl
The EZ Barbell Preacher Curl performs curls while resting the upper arms on a preacher bench, which eliminates body sway and produces strict bicep isolation. The pattern emphasizes the lower-bicep stretch position.
For EZ curl bar bicep training that maximizes the stretch position, the preacher curl is the foundational stretch-position bicep exercise. The pattern hits the biceps through the deepest stretch where they grow most. Run it for 3 to 4 sets of 8 to 12 reps as primary stretch-position bicep work.
Set up at a preacher curl bench with the upper arms resting on the angled pad. Hold an EZ curl bar with palms facing up. Lower the bar by extending the arms until the biceps stretch fully. Curl the bar up to chest level by flexing at the elbows. Squeeze the biceps at the top. Lower under control.
EZ Barbell Reverse Grip Preacher Curl
The EZ Barbell Reverse Grip Preacher Curl performs preacher curls with palms facing down (overhand grip). The combination of preacher position and reverse grip produces extreme brachialis and brachioradialis loading.
For EZ curl bar training that maximizes brachialis development, the reverse grip preacher curl is one of the most direct brachialis exercises that exists. The combination of strict isolation and reverse grip produces strong forearm and brachialis loading. Run it for 3 sets of 10 to 12 reps as advanced brachialis work.
Set up at a preacher curl bench with the upper arms resting on the angled pad. Hold an EZ curl bar with palms facing down (overhand grip). Lower the bar by extending the arms. Curl the bar up to chest level by flexing at the elbows. Squeeze the brachialis at the top. Use lighter loads than standard preacher curls.
Ez Bar Seated Close Grip Concentration Curl
The EZ Bar Seated Close Grip Concentration Curl sits on a bench and performs concentration curls with an EZ bar held with a close grip, with the elbows resting on the inner thighs. The pattern produces strict bilateral bicep isolation.
For bilateral concentration-style curling, the seated EZ bar concentration curl produces strong combined bicep loading without the unilateral limitations of standard concentration curls. The pattern hits both biceps simultaneously with minimal body sway. Run it for 3 sets of 8 to 12 reps as advanced bilateral isolation work.
Sit on a bench with feet wide and elbows resting on the inner thighs. Hold an EZ curl bar with hands placed close together on the bar. Curl the bar up by flexing at the elbows while keeping the elbows pressed against the inner thighs. Squeeze the biceps at the top. Lower under control.
EZ Bar 21s
The EZ Bar 21s performs three sets of 7 reps in different ranges of motion: 7 reps from full extension to halfway up, 7 reps from halfway up to full contraction, then 7 full-range reps. The combination produces extreme bicep fatigue per set.
For advanced EZ curl bar bicep training that produces maximum fatigue per set, the 21s is one of the most demanding bicep exercises that exists. The pattern hits the biceps through three different range emphases in a single 21-rep set. Run it for 2 to 3 sets of 21 reps (7-7-7) as advanced bicep finisher work.
Stand tall holding an EZ curl bar at hip level with palms facing up. Perform 7 reps from full extension to roughly halfway up (lower half range). Without resting, perform 7 reps from halfway up to full contraction (upper half range). Without resting, perform 7 full-range reps from full extension to full contraction. Lower under control on every rep.
How To Program These Workouts
A productive EZ curl bar bicep session pulls five to seven exercises from the list above. A balanced session includes one foundational curl (EZ barbell curl), one strict isolation exercise (spider curl or preacher curl), one grip variation (close grip or reverse grip), one stretch-position exercise (preacher curl), and one finisher (21s). Run primary curls for 4 sets of 8 to 12 reps; isolation work for 3 to 4 sets of 8 to 12 reps; grip variations for 3 sets of 10 to 12 reps; finishers for 2 sets of 21 reps. Total session covers 14 to 18 working sets.
Train EZ curl bar bicep sessions 1 to 2 times per week as part of broader arm or pull-day programming. The biceps recover within 48 to 72 hours of moderate training and get significant indirect work from any pulling exercise. Most successful programs include 1 to 2 dedicated bicep sessions per week alongside pulling exercises that produce secondary bicep loading. The format works particularly well as the second bicep session of the week (volume-focused) when the first session emphasizes compound pulling with secondary bicep work.
For broader bicep programming, see our best dumbbell bicep workouts and how to build bigger biceps. For long-head bicep specialization, see our best long head bicep exercises.
Final Thoughts
The best EZ curl bar bicep workouts deliver real bicep development through the comfortable angled-grip bar that allows heavier loading and higher volume than straight barbells. The combination of foundational mass-building, strict isolation, grip variations, stretch-position work, and advanced fatigue protocols covers every major bicep function and produces complete development across all bicep heads. For lifters with EZ curl bar access who want serious bicep growth, want to add varied curling work to existing programs, or have wrist sensitivity that makes straight-bar curls uncomfortable, EZ curl bar bicep training is one of the most effective options available.
Stay focused on the elbow position throughout every rep. The most common EZ curl bar bicep training mistake is letting the elbows drift forward (forward and up) during the curl, which shifts loading from the biceps to the front delts and reduces bicep isolation. The fix: keep the elbows pinned at the sides throughout the entire range of motion (or pinned to the inner thighs during seated concentration curls). Quality reps with strict elbow position produce stronger bicep development than higher-weight reps with elbow drift.
Frequently Asked Questions
Is the EZ curl bar better than a straight barbell?
For most lifters, yes for bicep training. The angled grip on the EZ curl bar puts the wrists in a more comfortable position than the fully supinated grip required by straight barbells. Most lifters can train with heavier loads and higher volume on EZ curl bar curls than straight bar curls without wrist discomfort. Lifters with strong wrist health can use either bar effectively; lifters with wrist sensitivity typically do significantly better with EZ curl bars.
How heavy should I EZ bar curl?
Most lifters can EZ bar curl roughly 50 to 60 percent of their bench press max for strict reps. For training, work in the 8 to 12 rep range with weights that allow strict form throughout. Beginners should start light (40 to 60 pounds) and progress gradually. The bicep curl is form-sensitive; quality reps with moderate loads produce stronger bicep development than heavier reps with body sway or elbow drift.
How often should I train biceps with EZ curl bar?
One to two times per week works for most lifters. The biceps recover within 48 to 72 hours of moderate training and get significant indirect work from any pulling exercise. Most successful programs include 1 to 2 dedicated bicep sessions per week alongside pulling exercises that produce secondary bicep loading. Daily bicep training typically produces accumulated fatigue without proportional growth benefit.
What’s the difference between EZ curl bar and straight barbell curls?
The angled grip is the main difference. EZ curl bars use a zigzag-shaped bar that allows a slightly supinated grip (palms angled inward 30 to 45 degrees from full supination), which reduces wrist strain. Straight barbells require a fully supinated grip that can stress the wrists, especially under heavy loads. Both bars produce comparable bicep activation when used with the same loads; the difference is comfort and the heavier loads most lifters can manage with the EZ curl bar.
Can I do all bicep exercises with an EZ curl bar?
Most bicep exercises translate well to EZ curl bar variations: standard curls, drag curls, spider curls, preacher curls, concentration curls, 21s, and reverse grip variations. Some exercises work better with dumbbells (alternating curls, hammer curls, incline curls). Most successful bicep programs include both EZ curl bar work for primary mass-building and dumbbell work for unilateral and varied-angle isolation. The combination produces broader development than relying on either alone.
