Barbell · Isolation
EZ-bar curl
EZ-bar curl mainly works your biceps. It also helps your forearms.
Step by step
- Stand tall, grip the bar's outer handles, elbows at your sides.
- Curl the bar up to shoulder height, squeezing your biceps.
- Lower slowly until your arms are straight.
What you should feel
A squeeze in the front of your upper arms; your wrists and lower back should not hurt.
Common mistake
Swinging the back to lift the bar; lighten the load and keep elbows pinned to your sides.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBiceps
Cable rope hammer curlBiceps, ForearmsQuestions
What muscles does the eZ-bar curl work?
EZ-bar curl mainly works your biceps. It also helps your forearms.
Can I do the eZ-bar curl at home?
Not easily, it needs this: barbell. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the eZ-bar curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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