EZ-Bar Curl
How to do the EZ-Bar Curl
- 1
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- 2
Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- 3
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- 4
Then inhale and slowly lower the bar back to the starting position.
- 5
Repeat for the recommended amount of repetitions.
How to program the EZ-Bar Curl
Sets and reps
As an isolation movement, the EZ-Bar Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The EZ-Bar Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the EZ-Bar Curl into a plan
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Frequently asked questions
What muscles does the EZ-Bar Curl work?
The EZ-Bar Curl primarily targets the Biceps.
What equipment do I need for the EZ-Bar Curl?
You need E-Z Curl Bar. Difficulty level: Beginner.
How many sets and reps of the EZ-Bar Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
