Ez-barbell Standing Wide Grip Biceps Curl

Intermediate

Biceps

Ez Barbell

Skip the guesswork: Ez-barbell Standing Wide Grip Biceps Curl leans on a wrist-friendly angled bar for strength you can feel outside the gym.

How to do Ez-barbell Standing Wide Grip Biceps Curl

Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
Keep your elbows close to your torso and your upper arms stationary throughout the movement.
Curl the barbell up towards your shoulders by contracting your biceps.
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.

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Ez-barbell Standing Wide Grip Biceps Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep the wrists stacked before chasing extra load.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Slow the eccentric before you add another plate.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Small collar plates give a usable jump on this bar.

Common Ez-barbell Standing Wide Grip Biceps Curl Mistakes

Assuming the curved bar removes the need for control

The bar spares the wrists, not the elbows, so keep the tempo honest.

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-barbell Standing Wide Grip Biceps Curl

Easier progression

Dumbbell Seated Bicep Curl

Harder progression

Dumbbell Seated Biceps Curl (on Stability Ball)

Swap Ez-barbell Standing Wide Grip Biceps Curl For

Dumbbell Biceps Curl

Lever Preacher Curl V. 2

Barbell Standing Close Grip Curl

Ez-barbell Standing Wide Grip Biceps Curl — Frequently Asked Questions

How do you do the Ez-barbell Standing Wide Grip Biceps Curl?

Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart. Keep your elbows close to your torso and your upper arms stationary throughout the movement. Curl the barbell up towards your shoulders by 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 Standing Wide Grip Biceps Curl work?

The Ez-barbell Standing Wide Grip Biceps 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 Standing Wide Grip Biceps Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 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 Standing Wide Grip Biceps 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 Standing Wide Grip Biceps Curl?

Try the Dumbbell Biceps Curl, 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.