EZ-Bar Biceps Curl

Barbell biceps curls are a popular exercise for the biceps. However, the angle of the wrists can cause pain and injuries. The curved EZ bar provides a more natural hand position throughout the movement. For this biceps exercise, the EZ bar is therefore often the preferred choice.

The bar can be held with a regular grip or a narrow grip (a wide grip is possible, but you will usually be holding the straight section of the bar, in which case you could also have used a straight bar). For the correct grip, hold the angled sections that slope upward toward the thumbs. Depending on how you hold the bar, your hands will be approximately shoulder-width apart or closer to the center.

EZ-Bar Biceps Curl Execution

1
Place the appropriate weight plates on an EZ bar.
2
Stand firmly with your feet shoulder-width apart and your knees slightly bent.
3
Grip the bar by the angled sections so that your thumbs point diagonally upward, with your palms facing upward.
4
Bring the bar forward and upward by moving only your forearms forward.
5
Continue until just before you lose tension in the biceps at the top of the movement.
6
Lower the weight in a controlled manner until your arms are almost straight.

EZ-Bar Biceps Curl

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (stabilize the wrists)
Shoulders (especially the front)
Core (stabilizes the torso)

EZ-Bar Biceps Curl Technique

Prevent your upper arms from moving forward with the bar. This engages the shoulders and creates momentum, which takes the load off the biceps and therefore reduces the exercise's effectiveness.

If the bar is brought too far upward, the weight rests directly on the forearms. This can lead to wrist injuries. In addition, the tension is then removed from the biceps, reducing the exercise's effectiveness.