EZ Bar Curl

Exercise / Biceps

EZ Bar Curl overview

The EZ Bar Curl is a popular variation of the traditional barbell curl that targets the biceps while providing a more comfortable grip. The EZ bar, with its curved design, reduces wrist strain and allows for different hand positions. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the EZ Bar Curl in your arm training routine.

The EZ Bar Curl primarily targets the biceps.

EZ Bar Curl how to perform

  • Step 1: Stand with your feet shoulder-width apart, holding an EZ bar with an underhand grip, hands placed on the curved grips.
  • Step 2: Allow the EZ bar to hang at arm’s length in front of you, arms fully extended.
  • Step 3: Inhale and curl the EZ bar toward your shoulders, emphasizing the contraction of the biceps.
  • Step 4: Keep your upper arms stationary and elbows close to your torso throughout the movement.
  • Step 5: Hold the contracted position for a brief moment, feeling the engagement in the biceps.
  • Step 6: Exhale and lower the EZ bar back to the starting position, fully extending your arms.


Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a straight back and engaged core throughout the movement.
  • Keep your upper arms stationary to isolate the biceps.
  • Control the descent and ascent of the EZ bar to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Reverse Grip EZ Bar Curl: Perform the exercise with a reverse grip to target different parts of the biceps.
  2. Alternating Dumbbell Curl: Curl one arm at a time to focus on each bicep individually.
  3. Seated EZ Bar Curl: Perform the exercise while seated to minimize body sway and increase focus on the biceps.
  4. Close Grip EZ Bar Curl: Place your hands closer together on the EZ bar for a variation in grip and muscle activation.