Ez Barbell Curl
Also known as: ez bar curl, ez-bar curl
Ez Barbell Curl works as accessory volume for the arms, and a wrist-friendly angled bar keeps the focus on muscle you built on purpose.
How to do Ez Barbell Curl
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Ez Barbell Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Small collar plates give a usable jump on this bar.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep the wrists stacked before chasing extra load.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Slow the eccentric before you add another plate.
Common Ez Barbell Curl Mistakes
Gripping the bar where the wrist bends backwards
Use the angled section that keeps the wrist stacked over the forearm.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Ez Barbell Curl
Swap Ez Barbell Curl For
Ez Barbell Curl — Frequently Asked Questions
How do you do the Ez Barbell Curl?
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. Keep your elbows close to your torso and your upper arms stationary throughout the movement. Exhale as you curl the barbell up towards your shoulders, contracting your biceps. 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 Barbell Curl work?
The Ez Barbell Curl 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 Barbell Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep the wrists stacked before chasing extra load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Barbell Curl 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 Barbell Curl?
Try the Cable Drag Curl, Dumbbell Incline Curl V. 2 or the Weighted Standing Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Ez Barbell Curl the same as the ez bar curl?
Yes. The Ez Barbell Curl is also commonly called the ez bar curl or the ez-bar curl. Different gyms and training programs label it differently, but "ez bar curl" and "ez-bar curl" refer to this same movement.
