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All biceps exercisesBiceps · Gym

EZ-Bar Curl

The angled EZ bar keeps the wrists semi-supinated, which lets most lifters load the biceps heavier with less wrist and elbow strain than a straight bar.

BeginnerEZ curl bar3–4 × 8–12
EZ-Bar Curl demonstration thumbnail — EZ Bar Curl - OPEX Exercise Library
BicepsEZ curl bar

EZ-Bar Curl

Demo · OPEX Fitness

Verified EZ-Bar Curl demonstration by OPEX Fitness. Click to play.

How to do the EZ-Bar Curl

  1. 1Elbows pinned to the ribs
  2. 2Curl with the biceps, not the hips
  3. 3Squeeze at the top
  4. 4Control the lowering

Benefits of the EZ-Bar Curl

  • Builds strength and size in the biceps through a full, controlled range of motion
  • Also trains brachialis, forearms as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services