The EZ-bar curl uses a cambered bar with angled hand positions to spare the wrists during heavy biceps work. Loaded similarly to the straight barbell curl, the EZ-bar slightly rotates the grip and removes the wrist strain that limits many lifters’ barbell curl sessions.
What it is
The EZ-bar curl is a barbell curl performed with a cambered (zig-zag) bar that lets the hands grip at a slight angle — roughly halfway between supinated and neutral. The angled grip is friendlier to wrists and elbows than a straight bar, while still allowing heavy bilateral biceps loading.
Muscles worked
| Muscle | Contribution |
|---|---|
| Biceps brachii | ~65 % |
| Brachialis | ~20 % |
| Brachioradialis | ~10 % |
| Forearms | ~5 % |
How to EZ-bar curl: 5 steps
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Stand tall
Feet hip-width, **grip the EZ-bar at the angled hand positions.** Arms extended at hips.
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Brace
**Elbows pinned to sides, core tight, shoulders back.**
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Curl up
**Curl by flexing the elbows only.** Upper arms locked.
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Peak squeeze
**Hold briefly at the top with biceps maximally contracted.**
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Controlled descent
**Lower over 2 seconds** to full arm extension.
How it differs from barbell curl
- Angled grip. Hands rotate slightly inward — easier on wrists and elbows.
- Slightly less biceps activation. The angled grip reduces full supination demand by 5-10 %.
- More brachialis work. The semi-pronated angle recruits the brachialis a bit more.
- Wrist-friendly. The standard choice for lifters with wrist issues.
Common mistakes
When to use this variation
Use EZ-bar curls when straight barbell curls strain the wrists, for high-volume biceps work, or as the everyday biceps lift in any rotation. Program 3-4 sets of 8-12 reps. Most lifters use the EZ-bar 80 % of the time and reserve the straight bar for max-strength biceps phases.
FAQ
Which grip width?
Inner grip (close) hits the long head (outer biceps); outer grip (wide) hits the short head (inner biceps). Use both in rotation.
EZ-bar or straight bar?
EZ-bar is the wrist-friendly default. Straight bar maximises biceps activation via full supination. Use both; they complement each other.
Reverse grip?
The reverse-grip EZ-bar curl (palms down) shifts work to the brachialis and brachioradialis. A different exercise, but excellent for forearm development.
Related exercises
- Barbell Curl: straight-bar equivalent
- Preacher Curl: often done with EZ-bar
- Dumbbell Curl: unilateral free-weight option
- Close-Grip Barbell Curl: narrow-grip variation
