Last Updated on September 30, 2014

The EZ Bar Curl with Barbell is one of the most popular and effective exercises for building stronger, more defined arms. Using an EZ or curl bar instead of a straight barbell helps to reduce strain on the wrists while better isolating the biceps, making it a perfect choice for anyone looking to target the muscles in their arms. Whether you’re new to strength training or a seasoned lifter, this exercise can be an essential part of your upper body workout routine, offering a range of benefits for your arm development.

In this blog, we’ll take an in-depth look at the EZ Bar Curl with Barbell—breaking down how to perform the exercise with proper form, what muscles it targets, the benefits it provides, common mistakes to avoid, and variations you can try to keep your workouts dynamic and challenging. By the end of this guide, you’ll have all the tools you need to maximize your arm gains with this powerful exercise.

Why the EZ Bar Curl?

The EZ Bar Curl with Barbell is a great alternative to the traditional barbell curl for several reasons. The unique shape of the EZ bar allows you to grasp the barbell in a way that puts less stress on your wrists and forearms. This makes it especially helpful for people who experience discomfort in their wrists when performing straight-bar curls. The semi-supinated grip (a more neutral hand position) allows for better ergonomics, so you can focus on working the biceps without worrying about wrist pain or strain.

Here are a few key reasons to include the EZ Bar Curl with Barbell in your routine:

  1. Isolates the Biceps: The EZ Bar Curl with Barbell is designed to specifically target the biceps brachii, the large muscle on the front of your upper arm. By keeping the elbows stationary and focusing on the contraction of the biceps, this exercise allows you to develop the muscle efficiently and effectively.
  2. Less Strain on the Wrists: One of the biggest advantages of using an EZ bar instead of a straight barbell is that it reduces strain on the wrists. The slightly angled grip of the EZ bar allows your hands to remain in a more natural position, which can prevent wrist pain and discomfort during the exercise.
  3. Improves Arm Strength and Definition: Regularly incorporating the EZ Bar Curl into your workout routine will help you build stronger, more defined arms. It’s particularly effective for increasing the size and shape of the biceps, but it also engages the forearms and brachialis, the muscle beneath the biceps that contributes to overall arm thickness.
  4. Versatile and Accessible: The EZ Bar Curl with Barbell is suitable for lifters of all levels, from beginners to advanced athletes. It can be performed in the gym or at home with minimal equipment, making it a versatile exercise that fits easily into any arm workout routine.
  5. Prevents Muscle Imbalances: Since the EZ Bar Curl with Barbell targets both the short and long heads of the biceps, it helps to create balanced muscle development. Over time, this can contribute to more symmetrical arm growth and prevent strength imbalances that might occur if only one part of the biceps is emphasized.

Muscles Targeted in the EZ Bar Curl with Barbell

The EZ Bar Curl is primarily an isolation exercise that focuses on the muscles in the upper arms. However, it also engages several secondary muscles that play a role in stabilizing the movement. Here’s a breakdown of the key muscle groups involved:

  1. Biceps Brachii: This is the primary muscle worked during the EZ Bar Curl with Barbell. The biceps consist of two heads—the short head (located on the inner part of the arm) and the long head (located on the outer part). Together, these muscles are responsible for elbow flexion and forearm supination, both of which are essential for performing curls.
  2. Brachialis: The brachialis is a smaller muscle located beneath the biceps. It assists in elbow flexion and plays a key role in adding thickness to the upper arms. Targeting the brachialis helps to create a fuller appearance in the arms, especially when viewed from the side.
  3. Forearms: While the main focus of the EZ Bar Curl with Barbell is the biceps, your forearm muscles are also engaged as you grip the bar and stabilize the movement. This can help improve your grip strength, which is essential for a variety of other lifts and exercises.
  4. Core and Stabilizers: Although the EZ Bar Curl with Barbell is primarily an upper-body exercise, your core muscles are engaged to help keep your body stable and prevent swaying. Your lower back, abs, and obliques work to maintain proper posture as you lift the bar.

Step-by-Step Guide to Performing the EZ Bar Curl with Barbell

Equipment Needed:

  • EZ Bar or Curl Bar: Make sure you have access to an EZ bar, which features a curved grip that allows for a more natural hand position. This is essential for reducing wrist strain and optimizing bicep engagement.
  • Weight Plates: Add weight plates to each side of the EZ bar as needed. Start with a light weight to focus on form, and gradually increase the load as you become more comfortable with the movement.

Starting Position:

  1. Stand with Your Feet Shoulder-Width Apart: Begin by standing tall with your feet positioned about shoulder-width apart. Keep a slight bend in your knees to maintain balance and stability.
  2. Grasp the EZ Bar: Hold the EZ bar with an underhand (supinated) grip, meaning your palms should be facing upwards. Your hands should be placed on the angled sections of the bar, which allows for a more comfortable grip.
  3. Position the Bar Against Your Thighs: Start with the bar resting against the front of your thighs, with your arms fully extended. Keep your elbows close to your torso and your shoulders relaxed.
  4. Engage Your Core: Before you begin the movement, engage your core muscles by tightening your abs. This will help you maintain proper posture and prevent your lower back from arching during the exercise.

The Movement:

  1. Curl the Bar Up: Keeping your elbows stationary, slowly curl the EZ bar towards your chest by bending your elbows. As you lift the bar, focus on contracting your biceps and keep your wrists in a neutral position. Your forearms should come close to your biceps at the top of the movement.
  2. Squeeze the Biceps at the Top: Once the bar reaches chest height, pause for a moment and squeeze your biceps. This peak contraction is where the muscle is fully engaged, so be sure to hold the position for a brief second to maximize muscle activation.
  3. Lower the Bar Slowly: In a controlled manner, lower the EZ bar back down to the starting position. Your arms should fully extend at the bottom, but be careful not to lock your elbows. Maintaining control during the lowering phase helps build muscle and prevents injury.
  4. Repeat: Perform the exercise for 8–12 repetitions, depending on your strength level and the weight you’re using. Aim for 3–4 sets to effectively work the biceps and build arm strength.

Tips for Proper Form and Technique

To get the most out of the EZ Bar Curl and avoid injury, it’s essential to use proper form and technique. Here are some key tips to ensure you’re performing the exercise correctly:

  1. Keep Your Elbows Stationary: One of the most important aspects of the EZ Bar Curl is keeping your elbows fixed in place. Your elbows should not move forward or backward during the lift. If your elbows start to drift, it means you’re using momentum instead of relying on your biceps.
  2. Avoid Swaying or Leaning Back: To prevent your body from swaying or leaning backward as you lift the bar, consider performing the exercise while standing against a wall. This eliminates the possibility of using momentum to lift the weight and ensures that your biceps are doing all the work.
  3. Don’t Overload the Weight: It’s tempting to lift heavy weights, but using too much weight can lead to poor form and increase the risk of injury. Start with a manageable load that allows you to perform the exercise with full control, and gradually increase the weight as your strength improves.
  4. Focus on the Squeeze: At the top of the movement, focus on squeezing your biceps for maximum contraction. This helps to fully engage the muscle and promote hypertrophy (muscle growth).
  5. Control the Eccentric Phase: The lowering phase (eccentric) of the curl is just as important as the lifting phase. Lower the bar slowly and with control to ensure you’re maximizing muscle engagement and reducing the risk of injury.

Common Mistakes to Avoid

Here are some common mistakes people make when performing the EZ Bar Curl, along with tips on how to avoid them:

  1. Using Momentum: Swinging your body or using momentum to lift the bar takes the focus away from your biceps. To prevent this, stand with your back against a wall and focus on strict form throughout the movement.
  2. Lifting Too Heavy: Overloading the bar with too much weight can lead to poor form and increase the risk of injury. Always prioritize form over weight, and only increase the load when you can complete the exercise with proper technique.
  3. Not Extending Fully: Some lifters fail to fully extend their arms at the bottom of the movement, which limits the range of motion and reduces the effectiveness of the exercise. Make sure your arms are fully extended at the bottom without locking your elbows.
  4. Flaring the Elbows: If your elbows start to flare out during the lift, it means you’re not keeping them stationary. To correct this, reduce the weight and focus on keeping your elbows close to your body throughout the movement.

Variations of the EZ Bar Curl

To keep your workouts interesting and challenging, consider incorporating some variations of the EZ Bar Curl into your routine. These variations can help target different parts of the biceps and forearms while adding variety to your training:

  1. Reverse EZ Bar Curl: In this variation, you grip the EZ bar with an overhand (pronated) grip, meaning your palms face downwards. This targets the brachioradialis in your forearms as well as the biceps, providing a balanced arm workout that strengthens both muscle groups.
  2. Close-Grip EZ Bar Curl: By using a narrower grip on the EZ bar, you can emphasize the long head of the biceps, which helps build the peak of the muscle. This variation is excellent for adding more definition to the upper part of the biceps.
  3. Wide-Grip EZ Bar Curl: Conversely, a wider grip focuses more on the short head of the biceps, which adds width and fullness to your arms. By regularly alternating between close-grip and wide-grip curls, you can ensure balanced development of the biceps.
  4. Preacher Curl with EZ Bar: This variation involves performing the curl on a preacher bench, where your arms rest against the angled pad. This setup prevents you from using momentum and isolates the biceps more effectively, leading to a deeper stretch and stronger contraction.
  5. Seated EZ Bar Curl: Performing the EZ Bar Curl while seated removes the potential for swaying and forces you to use strict form. By eliminating the assistance of your lower body, this variation makes it more challenging to lift the weight and better isolates the biceps.
  6. EZ Bar Spider Curl: In this variation, you lie face-down on an incline bench, allowing your arms to hang straight down with the EZ bar. This position prevents you from using momentum and focuses intensely on the biceps, particularly the short head.
  7. 21s with EZ Bar: This is an advanced technique where you perform 21 reps in total: 7 partial reps from the bottom to halfway up, 7 partial reps from halfway to the top, and 7 full reps. This method is highly effective for building endurance and maximizing muscle fatigue.

How to Incorporate EZ Bar Curls into Your Routine

The EZ Bar Curl is a versatile exercise that can be included in various workout routines. Whether you’re focusing on arm strength or full-body conditioning, this exercise can be tailored to meet your goals. Here are a few ways to incorporate it into your workouts:

  1. Arm Day Focus: If you’re dedicating a workout to arm training, the EZ Bar Curl should be one of your primary bicep exercises. Pair it with other bicep-focused movements like hammer curls, concentration curls, and chin-ups for a comprehensive arm workout.
  2. Upper Body Workouts: On upper-body days, include the EZ Bar Curl alongside exercises that target your chest, shoulders, and back. Combining it with compound movements like bench presses and rows ensures you’re hitting all major muscle groups while giving your arms the attention they deserve.
  3. Supersets: To increase the intensity of your workout, try pairing the EZ Bar Curl with a triceps exercise (e.g., skull crushers or triceps dips) in a superset. This back-to-back approach will help maximize muscle engagement and ensure both your biceps and triceps are thoroughly worked.
  4. Full-Body Workouts: In full-body routines, the EZ Bar Curl can be included as one of the key isolation exercises for the arms. Pair it with compound lifts like deadlifts, squats, or shoulder presses to create a well-rounded workout that targets both large and small muscle groups.
  5. As a Finisher: If you’re looking to fully exhaust your arms at the end of your workout, use the EZ Bar Curl as a finishing move. Perform 2–3 sets of high-repetition curls to get a great pump and ensure your biceps are thoroughly fatigued before wrapping up your session.

Sample Workout Routine Incorporating EZ Bar Curls

Here’s an example of how you can include the EZ Bar Curl in a bicep-focused arm workout:

  1. Warm-Up: 5–10 minutes of light cardio (e.g., rowing or cycling) followed by dynamic stretching.
  2. EZ Bar Curl: 4 sets of 8–12 repetitions.
  3. Hammer Curls: 3 sets of 10–12 repetitions.
  4. Concentration Curls: 3 sets of 12–15 repetitions per arm.
  5. Reverse EZ Bar Curl: 3 sets of 10–12 repetitions.
  6. Cool Down: Static stretching focusing on the biceps, forearms, and shoulders.

This routine will help you build both size and strength in your biceps while also improving forearm stability and grip strength.

Benefits of Consistent EZ Bar Curl with Barbell Training

When performed regularly and with proper form, the EZ Bar Curl provides a wide range of benefits, including:

  1. Stronger and More Defined Biceps: The EZ Bar Curl with Barbell effectively isolates the biceps, helping you build strength and definition in the upper arms.
  2. Improved Wrist and Elbow Health: The ergonomic design of the EZ bar reduces strain on the wrists and elbows, making it a safer and more comfortable option for many lifters.
  3. Balanced Arm Development: By targeting both the long and short heads of the biceps, the EZ Bar Curl ensures balanced muscle development, helping to prevent strength imbalances between the left and right arms.
  4. Enhanced Grip Strength: Regularly performing curls with an EZ bar helps improve grip strength, which can benefit a variety of other exercises like deadlifts, pull-ups, and rows.
  5. Greater Muscle Endurance: By incorporating higher-repetition sets or advanced techniques like 21s, the EZ Bar Curl helps improve muscle endurance, allowing you to push through longer workouts with greater stamina.

The EZ Bar Curl with Barbell is a foundational exercise for anyone looking to build stronger, more defined arms. Its ability to isolate the biceps while minimizing wrist strain makes it a favorite among lifters of all experience levels. By mastering the proper form and incorporating this exercise into your workout routine, you’ll be well on your way to achieving impressive arm gains.

Remember, consistency is key when it comes to building muscle. Whether you’re focusing on bicep strength, improving arm aesthetics, or increasing overall upper body endurance, the EZ Bar Curl with Barbell will deliver the results you’re after. Keep your form strict, avoid using momentum, and progressively increase the weight as you get stronger.

So next time you’re at the gym, grab that EZ bar, focus on your technique, and curl your way to stronger, more powerful arms!

EZ Bar Curl with Barbell 1
EZ Bar Curl with Barbell 2

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