EZ-Bar Curl tutorial
The EZ-bar curl uses a cambered bar that puts the wrists in a more natural angle, reducing stress on the wrists and elbows. It is a fundamental builder of biceps and brachialis size and strength, and a good choice for beginners uncomfortable with a straight bar.
How to perform
- Stand tall with feet hip-width apart and knees soft.
- Grip the EZ-bar on the inner or outer angled section, palms up.
- Keep your elbows at your sides and shoulders back.
- Keeping your elbows fixed, curl the bar up to shoulder level.
- Squeeze your biceps briefly at the top.
- Lower the bar under control until your arms are straight.
Breathing: Exhale as you curl and inhale as you lower.
Key tips
- A narrow grip emphasises the long head; a wider grip the short head.
- Brace your core and glutes to avoid swinging.
- Don't let the elbows drift forward; keep them at your sides.
Common mistakes
- Swinging the body and using the lower back.
- Letting the elbows travel forward at the top.
- Dropping the weight quickly without control.
Safety: People with low-back pain can stand against a wall or curl while seated.
BicepsPrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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