EZ Bar Curls

Introduction to EZ Bar Curls

In the same was as barbell curls, EZ bar curls target the biceps brachii, but also target the brachioradialis.

Due to the shape of the bar, the EZ bar grips are somewhere between supinated (palms facing upward) and neutral (palms facing each other). This can be a great help for those who suffer with wrist issues.

EZ Bar Curls Instructions

  • Set up an EZ bar with a suitable amount of weight, remembering to use collars.
  • Take hold of the EZ bar with a shoulder width, underhand grip.
  • Contract the core muscles to ensure the back is straight. Lock the elbows in to either side of the torso – they should remain stationary throughout this exercise.
  • Keeping the elbows still, curl the EZ bar up towards the chest, under the control of the biceps.
  • Once you have reached peak contraction, lower the EZ bar back to the start position, ensuring that the elbows remain stationary.
  • Repeat as required.

EZ Bar Curls Muscles Worked

EZ Bar Curls Muscles WorkedPrimary

Biceps Brachii.


Brachialis, Brachioradialis.










  •  The aim of EX bar curls is to put the target muscles under stress without the involvement of any unnecessary muscle groups. To avoid swinging the EZ bar, ensure that the elbows are locked in to the sides of the torso. Swinging the EZ bar introduces the anterior deltoids.
  • If you are unable to curl the EZ bar for the desired number of repetitions, reduce the amount of weight on the bar.
  • Squeeze the biceps at the top of your EZ bar curls to ensure maximum contraction of the target muscles.
  • Concentrate on the eccentric half of this exercise. Lower the bar slowly and under the control of the biceps.

Common Errors with EZ Bar Curls

  • Hyper extending the back. One of the most common errors with EZ bar curls is hyperextending (over arching) the back. This puts the lower back under unnecessary stress and an increased risk of injury.
  • Swinging the EZ bar. This is often an indicator that you are using too much weight, as momentum is required to lift the bar. Swinging reduces the effectiveness of EZ bar curls, as tension is taken away from the target muscles.
  • Leaning back at the waist. This occurs most commonly towards the end of a set, when the weight becomes increasingly difficult to lift. If you cannot lift the weight, resist the temptation to swing the EX bar, instead lift the bar as high as you can and hold it there until failure.

Photo Credit: Everkinetic

1 ping

Leave a Reply

Your email address will not be published. Required fields are marked *