EZ Barbell Curl
EZ Barbell Curl Video Guide
The EZ Barbell Curl is a staple biceps exercise that targets the biceps brachii, brachialis, and forearms while reducing wrist and elbow strain thanks to the angled grip of the EZ curl bar. Unlike a straight barbell curl, the ergonomic grip allows a more natural underhand position, helping you maintain proper form, stronger muscle engagement, and less unnecessary strain on the elbow joint.
This makes the EZ bar curl ideal for building bigger biceps, improving curl motion, and supporting healthier joints during long-term training.
Because the bar places your hands at an angle, it allows smoother elbow flexion, reduces “ego lifting” errors, and keeps tension locked onto the upper arm through the entire curl. It works well in any upper-body or arm-focused routine and pairs perfectly with preacher curls, reverse curls, dumbbell curls, and other arm exercises using free weights or a preacher curl bench for stricter isolation.
How to Perform the EZ Barbell Curl
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Set your starting position: Stand tall with feet shoulder-width, grab the EZ curl bar on the angled sections using an underhand grip, elbows tight to your torso.
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Brace your core: Keep your core engaged, shoulders down, and upper arms fixed.
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Curl the bar: Lift the bar smoothly toward your shoulders, keeping wrists neutral and avoiding momentum.
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Squeeze at the top: Hold briefly at peak contraction for maximum biceps activation.
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Lower slowly: Lower the bar under control until your arms are fully extended. This slow eccentric builds more muscle growth and protects the elbow joint.
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Repeat for the desired reps with consistent tension.
GymNation Tip: If straight bars irritate your wrists, the EZ bar’s angled grip keeps the wrists straighter and reduces strain during curls.
Personal Trainer Notes:
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Keep upper arms still — moving them reduces biceps engagement.
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Don’t lean back or use momentum.
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Keep wrists straight to avoid unnecessary stress.
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Close grip = more long-head emphasis.
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Wider grip = more short-head and forearm engagement.
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Avoid locking out fully; keep tension constant.
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Alternative Bicep Exercises
Dumbbell Hammer Curl
The Dumbbell Hammer Curl targets the biceps (brachialis) and forearms (brachioradialis). It builds both arm thickness and grip strength while reducing wrist strain.
Dumbbell Incline Biceps Curl
The Dumbbell Incline Biceps Curl stretches and strengthens the biceps (biceps brachii) through a longer range of motion. It’s great for improving peak shape and flexibility.
Dumbbell Standing Biceps Curl
The Dumbbell Standing Biceps Curl targets the biceps (biceps brachii) and forearms (brachioradialis). It helps improve arm symmetry and muscle tone when done with strict form.
Dumbbell Alternate Biceps Curl
The Dumbbell Alternate Biceps Curl strengthens the biceps (biceps brachii) while improving balance and coordination between arms. Alternating sides allows full focus on each arm.
Barbell Preacher Curl
The Barbell Preacher Curl isolates the biceps (biceps brachii) and reduces shoulder involvement, making it perfect for focused arm growth. The preacher bench supports strict form and control.
Barbell Curl
The Barbell Curl targets the biceps brachii, helping to build size and strength in the front of your upper arms. It’s a staple for arm development and grip strength. Perform it with control and full range of motion for best results.
Cable Curl
The Cable Curl targets the biceps (biceps brachii) with constant tension throughout the movement. It’s excellent for controlled strength and shape development.
Dumbbell Concentration Curl
The Dumbbell Concentration Curl focuses on isolating the biceps (biceps brachii) for maximum contraction and shape. It’s excellent for building definition and mind-muscle connection.
Dumbbell Zottman Curl
The Dumbbell Zottman Curl targets both the biceps (biceps brachii) and forearms (brachioradialis) in one move. It builds balanced arm strength and control.
EZ Barbell Curl FAQs
It targets the biceps brachii, brachialis, and forearms while using the EZ bar to reduce wrist and elbow strain compared to a straight bar.
The angled grip of the EZ bar keeps the wrists neutral, reduces elbow stress, and supports healthier long-term curling mechanics.
Stand upright, take an underhand grip, elbows tight, curl smoothly, pause at the top, and lower slowly with control.
Yes. The ergonomic grip reduces pressure on the wrists, making it ideal for those who struggle with straight-bar curls.
Absolutely — the exercise hits the full biceps muscle, supports heavier loading, and can be paired with preacher curls, hammer curls, and barbell curls for complete arm development.
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Close grip: Long-head emphasis
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Wider grip: Short-head and forearm emphasis
Yes — it’s beginner-friendly, joint-friendly, and excellent for learning proper elbow flexion mechanics.
