To do an EZ bar biceps curl, stand tall with elbows pinned to your sides, curl the bar to just below shoulder height, then lower for 2-3 seconds without letting your elbows drift. It targets the biceps most, with brachialis and forearms assisting. The most common mistake is swinging the torso to start the rep; fix it by tightening your glutes, keeping ribs down, and starting the curl with your biceps only. Progress by adding reps first, then add small plates once every set stays strict.
Step-by-step form
- Set up: Stand tall with feet hip-width and an underhand shoulder-width grip.
- Brace: Squeeze glutes, keep ribs down, and pin elbows to your sides.
- Initiate: Curl the bar by bending elbows, not by leaning back.
- Main rep path: Lift to just below shoulder height with wrists neutral.
- Hardest point: Pause and squeeze the biceps at the top.
- Finish: Lower for 2-3 seconds until elbows are straight.
- Reset: Re-brace and keep elbows glued in place.
Who this variation is for
This is a strong choice for lifters who want strict biceps work with less wrist strain than a straight bar. Skip it if elbow pain shows up even with controlled tempo.
- Best fit: Advanced lifters tracking strict biceps strength
- Not ideal when: Elbows ache or flare under load
- Better option if not ideal: Dumbbell curls or cable curls
Setup and equipment
Small setup changes show up fast. Keep it strict before you add load.
- Setup position: Shoulder-width grip, elbows pinned, wrists neutral
- Equipment setup checks: EZ bar centered, plates secured
- Start load/resistance: Light enough to keep your torso still
- Bracing and breathing plan: Inhale before the curl, exhale near the top
Muscles worked and movement pattern
This is an elbow flexion movement with a fixed grip. You should feel the biceps shorten at the top without shoulder movement.
| Role | Muscles |
|---|---|
| Primary | Biceps |
| Secondary | Brachialis, forearms |
| Stabilizers | Core, upper back |
At a glance
- Variation: EZ bar
- Best for: Strict biceps loading
- Primary muscles: Biceps
- Equipment: EZ bar, plates
- Difficulty: Intermediate
- Primary goal: Muscle growth
Technique cues for heavier loads
- Keep elbows glued to your sides.
- Start the rep without leaning back.
- Control the last third of the lowering.
- Stop the set if your torso moves.
- Squeeze at the top, not your shoulders.
Mistakes that limit your progress
| Mistake | Why It Happens | Fix |
|---|---|---|
| Swinging the torso | Load too heavy or fatigue | Drop weight and keep glutes tight. |
| Elbows drift forward | Upper back loses position | Pin elbows and keep ribs down. |
| Wrists bend back | Grip too loose | Grip tighter and keep wrists neutral. |
What you should feel
- At the start of each rep: Elbows pinned, core tight.
- During lowering or lengthening: Biceps stay under tension.
- During the hardest point: Strong squeeze in the biceps, not shoulders.
- At lockout or finish: Elbows straight without losing posture.
- If you feel joint pain: Reduce load and shorten range slightly.
Regressions (Easier Versions)
- Seated dumbbell curls to limit body swing.
- Cable curls with a lighter, steady load.
Progressions (Harder Versions)
- Slow eccentrics with a 3-4 second lowering phase.
- Paused curls with a 1-second hold at the top.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell Curl | When you want a free wrist angle | Lets you rotate to a comfortable grip |
| Cable Curl | When you want constant tension | Smooth resistance through the range |
| Hammer Curl | When forearms need more work | Shifts load toward brachialis |
How to keep getting stronger
Choose a track based on strength or size. Keep 1-2 reps in reserve to protect strict form.
For Strength
- Sets: 3-5
- Reps: 4-8
- Rest: 90-150 sec
- Frequency: 1-2x/week
- Progression rule: Add a small plate once all sets hit top reps strictly.
For Muscle Growth
- Sets: 3-5
- Reps: 8-15
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then add load in small jumps.
For Skill / Return to Training
- Sets: 2-4
- Reps: 8-12
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Keep elbows pinned before increasing weight.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Moderate load | Strict form and tempo |
| 2 | 3 x 12 | Same load | Even reps without swing |
| 3 | 4 x 8 | Add small plates | Increase stimulus |
| 4 | 4 x 8-10 | Same load | Maintain strict reps |
When to increase weight or difficulty
- Baseline benchmark: All sets done without torso swing.
- Progress marker after 4-6 weeks: Add small plates with the same tempo.
- Advanced progression trigger: Add pauses or slow eccentrics only after two clean weeks.
Safety and Contraindications
Keep wrists neutral and avoid swinging to move heavier weight. Stop and adjust if elbow pain appears.
- Stop the set if: Sharp elbow or wrist pain shows up.
- Use caution if: You are returning from biceps or elbow strain.
- Safer substitutions: Dumbbell curls, cable curls, hammer curls.
FAQs
Should I keep my elbows tucked the whole time?
Yes. Letting elbows drift turns this into a shoulder movement and reduces biceps tension.
How wide should my grip be on an EZ bar?
Start around shoulder width using the angled grips. Adjust one notch wider or narrower if wrists feel strained.
Is the EZ bar easier on the wrists than a straight bar?
For most people, yes. The angled grip reduces wrist extension and can feel smoother.
How often should I train EZ bar curls?
Two to three times per week is enough. Keep one day heavier and one day higher-rep.
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