EZ Bar Curl: Correct Form & Working Weight

Biceps primary EZ Curl Bar Beginner Isolation · Pull

The EZ bar curl uses a cambered bar with angled grips that reduce wrist strain compared to a straight barbell. It targets the same bicep muscles with a slightly different emphasis, making it the go-to curl for lifters with wrist issues.

Bicepsprimary

Brachialis, Forearmssecondary

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EZ Bar Curl Video Tutorial

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Video tutorial coming soon

How to Do the EZ Bar Curl

Stand holding an EZ bar on the inner angled grips (wider grip) or outer angled grips (narrower). Choose whichever feels natural.
Arms extended, bar at thigh level. Elbows pinned to your sides.
Curl the bar up by flexing the biceps. Upper arms stay completely still.
Squeeze at the top. The slight wrist angle doesn't reduce the contraction.
Lower under control to full extension. 2-3 seconds down.

EZ Bar Curl Mistakes to Avoid

Same as barbell curl — swinging the body to heave the weight. Stand still, isolate the biceps.

Elbows drifting forward — pin them at your sides.

Gripping too tight — a relaxed grip with the bar resting in the fingers slightly shifts more work to the biceps and less to the forearms.

Using inner grip when outer would be better (or vice versa) — try both and use the one where you feel the biceps more.

EZ Bar Curl Muscles Worked

The EZ bar curl targets the biceps brachii with slightly more brachialis involvement than a straight bar (due to the semi-pronated grip angle). The forearm flexors assist with grip. It's essentially a straight bar curl that's easier on the wrists.

EZ Bar Curl Alternatives

Barbell CurlWant full supination for maximum bicep short head activation

Dumbbell CurlWant independent arm curling

Preacher CurlWant strict curling with no swing possible — the bench locks your arms

Spider CurlWant constant tension throughout the curl — incline bench face-down

EZ Bar Curl Programming

Strength

4 × 5-8

sets × reps

Rest 90 sec

Hypertrophy

3 × 8-12

sets × reps

Rest 60 sec

Endurance

3 × 12-15

sets × reps

Rest 45 sec

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EZ Bar Curl FAQ

EZ bar or straight bar for curls?

The straight bar provides full supination (slightly more bicep short head work). The EZ bar is easier on the wrists and activates slightly more brachialis. If your wrists are fine, straight bar is marginally better. If they hurt, use EZ — the difference is small.

Inner or outer grip on EZ bar?

Inner (wider) grip hits the short head more. Outer (narrower) grip hits the long head more. Use both over time, or default to whichever feels strongest.

Can I do preacher curls with an EZ bar?

Yes — EZ bar preacher curls are one of the most popular curl variations. The wrist angle combined with the locked arm position makes for excellent strict bicep work.

How much should I EZ bar curl?

Similar to straight bar — roughly 30-40% of your bench press for strict reps. Most intermediate lifters EZ curl 25-40kg for sets of 8-12.