EZ Bar Curl.

How to do it.

1. Step 01

   Stand tall, holding an EZ bar with an underhand grip, hands placed on the inner curves.

2. Step 02

   Keep your elbows tucked close to your sides and upper arms stationary.

3. Step 03

   Curl the bar upwards towards your shoulders, contracting your biceps.

4. Step 04

   Continue until your biceps are fully contracted and the bar is at shoulder level.

5. Step 05

   Squeeze your biceps at the top of the movement.

6. Step 06

   Slowly lower the bar back to the starting position with control.

Pro cues.

• Maintain a stable torso and avoid using momentum.

• Focus on the mind-muscle connection with your biceps.

• Control the negative portion of the lift for increased muscle damage.

Questions, answered.

What is the EZ Bar Curl?

An isolation exercise for the biceps, using an EZ bar to reduce wrist strain compared to a straight bar.

What muscles does the EZ Bar Curl work?

The EZ Bar Curl primarily works your biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the EZ Bar Curl?

You need an EZ bar to perform the EZ Bar Curl.

How many sets and reps should I do for the EZ Bar Curl?

A typical prescription for the EZ Bar Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the EZ Bar Curl good for beginners?

Yes. The EZ Bar Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.