Arms · Biceps · Barbell
EZ-Bar Curl
The EZ-bar curl is a biceps curl with the zigzag EZ bar. The angled grip turns the wrists slightly inward, which many people find kinder to the wrists and elbows than a straight bar while it trains the same muscles.
How to
Barbell- 1 Grip the angled sections of the bar.
- 2 Curl up, keeping the elbows at the sides.
- 3 Lower under control.
Tips
- The angled grip turns the wrists slightly in, which is easier on the wrists and elbows.
- Use the inner bends for more long head, the outer bends for more short head.
- Squeeze at the top for a moment before lowering.
Common mistakes
- Letting the elbows travel far forward.
- Rocking the torso.
- Short reps that never straighten the arms.
Muscles worked
Main
- Biceps
Also working
- Brachialis
- Forearms
Breathing and bracing
Breathe out on the way up, breathe in on the way down.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 1.5–2 min rest
- Where it fits
- First or second arm exercise of the session
Setup
- 1 Hold the EZ bar on the inner or outer angled grips, palms up.
- 2 Stand tall with the bar at the thighs and the arms straight.
- 3 Keep the elbows at the sides.
Technique in detail
- Curl the bar up to the shoulders.
- Keep the upper arms still.
- Squeeze at the top for a moment.
- Lower slowly until the arms are straight.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Inner or outer grips?
The narrower inner grip slightly favours the long head of the biceps; the wider outer grip the short head. Alternate if you like.
Why does the EZ bar feel easier on my wrists?
The angled sections put the wrists halfway between palms up and palms facing in.
How much does an EZ bar weigh?
Usually 7–12 kg. Check yours and include it in the weight you log.
Log it in Volu(me)
Add EZ-Bar Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.