EZ-Bar Curl
A curl on an angled bar that puts the wrists in a semi-supinated position — often more comfortable than a straight bar.
Muscle activation
- Biceps75%
- Forearms25%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Grab an EZ-bar on the inner or outer angled grips, palms facing up and slightly in.
2. Mid-rep
Squeeze the biceps at about shoulder height.
3. End of the movement
Lower slowly to full extension.
4. Common mistake
Leaning back to finish the rep
Ways to do it
Biceps curl on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Grab an EZ-bar on the inner or outer angled grips, palms facing up and slightly in.
- 2Stand tall with the bar at arm's length against your thighs.
- 3Pin your elbows at your sides and brace.
Execution
- 1Curl the bar up, keeping the upper arms still.
- 2Squeeze the biceps at about shoulder height.
- 3Lower slowly to full extension.
- 4Keep your torso upright throughout.
Breathing
Exhale as you curl, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Biceps
Secondary
Forearms
Key form cues
- Elbows pinned
- No swinging
- Squeeze at the top
- Slow lowering
Common mistakes
Leaning back to finish the rep
Lower the weight and keep the torso still.
Partial reps at the top
Lower to full extension each rep.
Shoulders rolling forward
Keep the chest up and shoulders back.
Range of motion
From arms fully extended to the bar at about shoulder height.
Variations
Easier
Seated dumbbell curl
Harder
EZ-bar curl with a 3 s eccentric
At home
Band curl
Machine / cable
Cable curl with an EZ attachment