The wrist-friendly bicep builder. Get all the benefits of barbell curls with less joint stress using the angled EZ curl bar.
The EZ bar curl isolates the biceps while providing a more natural wrist position than straight bar curls:
| Muscle Group | Role | Activation Level |
|---|---|---|
| Biceps Brachii | Primary | 95% |
| Brachialis | Secondary | 45% |
| Brachioradialis | Secondary | 40% |
| Forearm Flexors | Grip | 35% |
Stand with feet shoulder-width apart, slight bend in your knees. Grip the EZ bar on the inner angled portions (the curves closest to center) with an underhand grip. This is the standard grip for maximum bicep activation.
Let the bar hang at arm's length in front of your thighs. Pull your shoulders back, engage your core, and pin your elbows to your sides. Your elbows should stay in this position throughout the entire movement.
Exhale and curl the bar up by contracting your biceps. Only your forearms should move—your upper arms stay stationary against your sides. Avoid swinging or using momentum.
Continue curling until the bar reaches shoulder level and your biceps are fully contracted. Squeeze hard for 1-2 seconds at the top of the movement—this peak contraction is where growth happens.
Inhale and slowly lower the bar back to the starting position. Take 2-3 seconds on the descent. Don't let gravity do the work—control the negative for maximum muscle tension.
The EZ bar has multiple grip positions that slightly change muscle emphasis:
Position: Hands on inner angled curves
Targets: Long head of biceps (outer bicep)
Best For: Building the bicep peak
Position: Hands on outer angled curves
Targets: Short head of biceps (inner bicep)
Best For: Building bicep thickness
Position: Overhand grip (palms down)
Targets: Brachioradialis and forearms
Best For: Forearm development
| Factor | EZ Bar | Straight Bar |
|---|---|---|
| Wrist Comfort | Better (angled grip) | Can cause strain |
| Bicep Activation | ~95% | ~97% |
| Forearm Activation | Slightly more | Less |
| Weight Used | Similar | Similar |
| Best For | Most lifters | Those without wrist issues |
Sets: 4 sets of 6-8 reps
Rest: 90 seconds
Progression: Add 5 lbs when you hit 8 reps
Sets: 3-4 sets of 10-12 reps
Rest: 60 seconds
Progression: Add 2.5-5 lbs when you hit 12 reps
Sets: 2-3 sets of 15-20 reps
Rest: 45 seconds
Progression: Focus on squeeze and burn
The Problem: Swinging takes tension off biceps and puts it on your lower back.
The Fix: Pin your elbows to your sides. If you need to swing, the weight is too heavy. Drop the ego and reduce weight.
The Problem: Moving elbows forward involves your front delts and reduces bicep tension.
The Fix: Keep elbows pinned at your sides throughout. Think of your elbows as hinges that don't move.
The Problem: Letting the bar fall wastes the eccentric (negative) portion of the lift.
The Fix: Lower over 2-3 seconds. The negative is where a lot of muscle growth happens.
The Problem: Stopping short at the bottom limits range of motion and growth.
The Fix: Extend arms fully at the bottom (slight bend is fine to maintain tension). Full stretch = full development.
For most people, yes. The angled grip reduces wrist and forearm strain while still effectively targeting the biceps. If straight bar curls cause any wrist discomfort, switch to EZ bar. Research shows muscle activation is nearly identical (within 2-3%).
Use a weight that allows 8-12 reps with good form. Most people curl 40-80 lbs on an EZ bar. Focus on feeling the biceps work rather than lifting maximum weight. Progressive overload over time (adding small amounts) matters more than starting heavy.
Primary: Biceps brachii (both heads) at 95% activation. Secondary: Brachialis (45%), Brachioradialis (40%), and forearm flexors. The semi-supinated grip engages the brachioradialis slightly more than fully supinated straight bar curls.
Use both in your training. Inner (close) grip emphasizes the outer/long head of the biceps (the peak). Outer (wide) grip emphasizes the inner/short head (thickness). Alternate between them or use one per workout.
Log your EZ bar curls, see strength trends over time, and get AI-powered progression suggestions.
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