Ez Barbell Curl
Description
The EZ barbell curl is a bicep curl performed with an EZ curl bar, whose angled grips reduce wrist and forearm strain compared to a straight barbell. The slight wrist angle also shifts some emphasis from the biceps brachii to the brachialis and brachioradialis, making it a versatile arm builder. It is one of the most popular bicep exercises in any gym.
Muscle Group
Equipment Required
Ez Barbell Curl Instructions
- Stand tall with feet hip-width apart. Grip the EZ bar on the inner angled portions with an underhand (supinated) grip. Wrap your thumbs around the bar.
- Let the bar hang at arm’s length in front of your thighs. Pull your shoulders back and brace your core.
- Pin your elbows against your sides. They should not move forward or backward during the lift.
- Curl the bar up by bending only at the elbows, contracting your biceps hard.
- Continue until the bar reaches shoulder height. Squeeze your biceps for one second at the top.
- Lower the bar under control over two seconds back to the start position. Fully extend your arms.
- Do not swing your torso, lean back, or use momentum.
- Repeat for the desired number of reps. Adjust grip to the outer angled portions for a slightly different stimulus.
Ez Barbell Curl Form & Visual
Ez Barbell Curl Benefits
- Easier on the wrists than a straight barbell curl
- Builds the biceps, brachialis, and brachioradialis
- Allows heavier loading than dumbbell curls
- One of the most versatile arm exercises
- Easy to load progressively over time
- Useful for lifters with wrist discomfort on straight bars
Ez Barbell Curl Muscles Worked
- Biceps brachii (long and short heads)
- Brachialis
- Brachioradialis
- Forearm flexors
Ez Barbell Curl Variations & Alternatives
- Barbell Curl (straight bar)
- EZ Bar Preacher Curl
- EZ Bar Standing French Press
- Cable Curl
- Wide-Grip EZ Bar Curl (short head bias)
- Narrow-Grip EZ Bar Curl (long head bias)
- Drag EZ Bar Curl
- 21s with EZ Bar
