Ez-bar Biceps Curl (with Arm Blaster)

Intermediate

Biceps

Ez Barbell

Ez-bar Biceps Curl (with Arm Blaster) trades complexity for strength you can feel outside the gym, and it fits late in an arms workout.

How to do Ez-bar Biceps Curl (with Arm Blaster)

Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
Pause for a moment at the top, squeezing your biceps.
Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Barbell Arm Exercises All Barbell Exercises

Ez-bar Biceps Curl (with Arm Blaster) Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Slow the eccentric before you add another plate.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep the wrists stacked before chasing extra load.

Common Ez-bar Biceps Curl (with Arm Blaster) Mistakes

Setting the hands unevenly across the bends

Use the same bend on both sides so the load stays centred.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Ez-bar Biceps Curl (with Arm Blaster)

Easier progression

Dumbbell High Curl

Harder progression

Dumbbell Prone Incline Hammer Curl

Swap Ez-bar Biceps Curl (with Arm Blaster) For

Dumbbell Bicep Curl On Exercise Ball With Leg Raised

Lever Preacher Curl V. 2

Barbell Standing Close Grip Curl

Ez-bar Biceps Curl (with Arm Blaster) — Frequently Asked Questions

How do you do the Ez-bar Biceps Curl (with Arm Blaster)?

Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. Place your upper arms against the arm blaster, keeping them stationary throughout the exercise. Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Ez-bar Biceps Curl (with Arm Blaster) work?

The Ez-bar Biceps Curl (with Arm Blaster) primarily targets the biceps. It is classified as a arms exercise and is performed with an EZ bar.

How many sets and reps of the Ez-bar Biceps Curl (with Arm Blaster) should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Ez-bar Biceps Curl (with Arm Blaster) good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Ez-bar Biceps Curl (with Arm Blaster)?

Try the Dumbbell Bicep Curl On Exercise Ball With Leg Raised, Lever Preacher Curl V. 2 or the Barbell Standing Close Grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.