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Ez-Bar Curl 101 Video Tutorial

Gym Main Variation Strength


Ez-Bar Curl
Ez-Bar Curl

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment

Ez Bar

Fitness Level













The EZ-Bar Curl is a popular and effective strength training exercise primarily targeting the biceps, with secondary engagement of the forearms. Utilizing the EZ Bar, this isolation exercise involves gripping the bar with an underhand grip, keeping the hands closer together than a standard barbell. The primary goal is to enhance bicep development by flexing the elbow joint and lifting the bar towards the shoulders in a controlled manner. The EZ Bar's unique design alleviates stress on the wrists, making it a comfortable alternative to a straight barbell. This exercise not only focuses on building size and definition in the biceps but also provides significant forearm activation due to the grip involved. Incorporating the EZ-Bar Curl into a comprehensive arm workout routine can contribute to well-rounded upper body strength and aesthetics, emphasizing both the biceps and forearms.

How to Perform

  1. Begin by grabbing the EZ bar with an underhand grip, hands positioned approximately shoulder-width apart, ensuring your palms are facing upwards.

  2. Maintain an upright stance, feet either together or with a slight stagger for enhanced stability. Keep your back straight, and ensure that the bar is not in contact with your body, arms fully extended.

  3. While keeping your eyes forward, elbows close to your sides, and body immobile, initiate a controlled upward curling motion of the bar.

  4. At the pinnacle of the movement, squeeze your biceps forcefully to maximize muscle engagement.

  5. Gradually lower the EZ bar back to the initial position, maintaining a deliberate pace throughout.

  6. Execute the desired number of repetitions with a focus on controlled and precise movements.

In addition to the provided steps, it is crucial to emphasize the importance of proper breathing during the EZ-Bar Curl. Inhale as you lower the bar and exhale during the upward phase of the curl. This controlled breathing pattern enhances oxygen flow to the muscles and contributes to better overall performance. Additionally, adjusting the grip width on the EZ bar may offer variety and target different parts of the biceps. Remember, starting with a lighter weight allows for better form and reduces the risk of strain or injury, promoting a more effective and sustainable workout routine.


  1. Opt for the EZ Bar Curl, particularly if you've experienced wrist injuries or encounter discomfort during standard barbell curls, as the EZ Bar minimizes stress on the wrists.

  2. Maintain a stable body position and avoid swinging backward during the upward phase of the curl, ensuring a controlled and deliberate movement.

  3. Keep your elbows close to your sides throughout the entire range of motion, emphasizing strict form and preventing unnecessary strain on the joints.

  4. Prioritize a slow and controlled pace, avoiding any jerky motions to enhance muscle engagement and reduce the risk of injury.

  5. In addition to the provided tips, it is essential to start with a manageable weight and gradually progress to heavier loads as strength and form improve. This gradual approach promotes safe and effective bicep and forearm development. Additionally, incorporating a full range of motion and focusing on the mind-muscle connection enhances the overall effectiveness of the EZ Bar Curl.

How Not to Perform

  1. Avoid using excessive weight that compromises your form, as this can lead to strain and potential injuries, particularly considering the stress on the wrists in the Ez-Bar Curl.

  2. Steer clear of utilizing momentum or swinging your body to lift the bar, as this diminishes the effectiveness of the exercise and can lead to wasted energy.

  3. Refrain from arching your back excessively during the upward phase of the curl, as this may contribute to lower back strain and detract from the targeted engagement of the biceps.

  4. Resist the urge to allow the elbows to drift away from your sides; keeping them tucked in ensures a more focused and isolative contraction of the biceps.

  5. Avoid a rushed pace and prioritize controlled, deliberate movements throughout the entire range of motion, preventing potential injuries and enhancing muscle activation.

  6. Do not grip the Ez Bar too tightly, as this may engage the forearm muscles more than desired; instead, maintain a firm yet comfortable grip to direct the focus onto the biceps.

  7. Ensure you complete each repetition with a full range of motion, avoiding partial curls that may limit the benefits of the exercise and compromise muscle development.

  8. Lastly, be mindful of the overall workout volume and intensity, as excessive Ez-Bar Curls without adequate recovery can lead to overtraining and increased risk of injuries. Incorporating proper warm-up exercises and stretching before the workout contributes to joint flexibility and overall safety during the Ez-Bar Curl.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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