Ez Barbell Seated Curls
Also known as: seated ez barbell curls, seated ez barbell curl, ez barbell seated curl
Use a wrist-friendly angled bar to build muscle you built on purpose: Ez Barbell Seated Curls finishes an arm session cleanly.
How to do Ez Barbell Seated Curls
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the ez barbell back to the starting position.
- Repeat for the desired number of repetitions.
Ez Barbell Seated Curls Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep the wrists stacked before chasing extra load.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Slow the eccentric before you add another plate.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Small collar plates give a usable jump on this bar.
Common Ez Barbell Seated Curls Mistakes
Assuming the curved bar removes the need for control
The bar spares the wrists, not the elbows, so keep the tempo honest.
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 Seated Curls
Swap Ez Barbell Seated Curls For
Ez Barbell Seated Curls — Frequently Asked Questions
How do you do the Ez Barbell Seated Curls?
Sit on a bench with your feet flat on the ground and your back straight. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you. 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 Seated Curls work?
The Ez Barbell Seated Curls 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 Seated Curls should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Slow the eccentric before you add another plate. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Barbell Seated Curls good for beginners?
Not usually. The Ez Barbell Seated Curls is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Ez Barbell Seated Curls?
Try the Cable Seated One Arm Concentration Curl, Dumbbell Standing Inner Biceps Curl V. 2 or the Kettlebell Bottoms Up Clean From The Hang Position. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Ez Barbell Seated Curls the same as the seated ez barbell curls?
Yes. The Ez Barbell Seated Curls is also commonly called the seated ez barbell curls or the seated ez barbell curl. Different gyms and training programs label it differently, but "seated ez barbell curls" and "seated ez barbell curl" refer to this same movement.
