EZ-Bar Curl
A biceps curl using an EZ curl bar, which angles the grip slightly and can feel easier on the wrists than a straight barbell. It is a simple isolation exercise for beginners building arm strength.
How to do the ez-bar curl
- Stand tall holding an EZ curl bar at the wide outer handles, palms facing forward.
- Keep your elbows close to your torso; this is your starting position.
- Curl the bar up toward your shoulders as you exhale, moving only at the elbows.
- Continue until your biceps are fully contracted and the bar reaches shoulder level.
- Hold the top position briefly and squeeze the biceps.
- Lower the bar back down slowly as you inhale, then repeat for the rest of your set.
Original library instructions (5 steps)
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the torso to help lift the bar; keep the body still and let the arms do the work.
- Letting the elbows drift forward during the curl; keep them fixed at your sides.
- Using a grip wider than the angled handles allow comfortably; stick to the bar's designed grip positions.
- Dropping the bar quickly on the way down; control the descent at the same pace as the lift.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- The angled grip on an EZ bar can feel gentler on the wrists than a straight barbell, worth trying if curls bother your wrists.
- Keep a slight pause at the top of each rep for a fuller contraction in the biceps.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the EZ bar curl good for beginners?
Yes, and the angled grip often feels more comfortable than a straight bar for people new to curling.
EZ bar curl vs barbell curl, which is better?
Both work the biceps in a similar way. The EZ bar's angled grip is easier on the wrists, while a straight barbell offers a slightly different grip position.
