When it comes to building impressive arms, few exercises are as effective as the EZ bar curl. This versatile and joint-friendly movement is a staple for anyone looking to increase bicep size and strength. Whether you’re a beginner or an advanced lifter, the EZ bar curl can help you achieve your goals. In this comprehensive guide, we’ll cover everything you need to know about EZ bar curl workouts, including their benefits, variations, form tips, and a sample workout plan.
The EZ bar curl is a bicep isolation exercise performed with a specialized barbell known as the EZ curl bar. This bar has a distinctive zig-zag shape, allowing for a more natural grip position compared to a straight barbell. The ergonomic design reduces strain on the wrists and elbows, making it a safer option for lifters with joint issues.
The EZ bar’s angled grips help reduce wrist strain, making it a preferred choice for people who experience discomfort during traditional barbell curls.
The unique grip of the EZ bar targets the biceps brachii while minimizing activation of other muscles, such as the forearms and shoulders.
Thanks to its ergonomic shape, the EZ bar places less stress on the elbows and wrists, reducing the risk of overuse injuries.
With the EZ bar, you can perform a variety of bicep-focused exercises, such as wide-grip curls, close-grip curls, and preacher curls.
Form is crucial for maximizing the benefits of the EZ bar curl and avoiding injuries. Follow these steps to ensure proper technique:
Swinging the bar or using your back to lift the weight reduces the effectiveness of the exercise and increases the risk of injury.
Allowing your elbows to move away from your torso shifts the focus away from your biceps and onto your shoulders.
Using excessive weight can compromise your form and place unnecessary strain on your joints.
Lowering the bar too quickly diminishes muscle engagement during the eccentric phase, which is crucial for growth.
This variation targets the outer head of the biceps for greater width.
This variation emphasizes the inner head of the biceps, enhancing the peak.
Using a preacher bench isolates the biceps by eliminating momentum and shoulder involvement.
This variation targets the brachialis and forearms for balanced arm development.
This variation maximizes bicep contraction by working against gravity.
Exercise | Sets | Reps |
---|---|---|
Standard EZ Bar Curl | 3 | 12 |
Wide-Grip EZ Bar Curl | 3 | 10 |
Preacher EZ Bar Curl | 3 | 10 |
Reverse EZ Bar Curl | 3 | 12 |
Exercise | Sets | Reps |
Standard EZ Bar Curl | 4 | 10 |
Close-Grip EZ Bar Curl | 4 | 10 |
Spider EZ Bar Curl | 4 | 8 |
Reverse EZ Bar Curl | 4 | 12 |
Exercise | Sets | Reps |
Standard EZ Bar Curl | 5 | 8 |
Wide-Grip EZ Bar Curl | 5 | 8 |
Preacher EZ Bar Curl | 5 | 10 |
Spider EZ Bar Curl | 5 | 8 |
Reverse EZ Bar Curl | 5 | 12 |
To continue building strength and size, you need to progressively overload your muscles. Here’s how:
The EZ bar curl is best used as part of a comprehensive arm or upper body workout. Pair it with complementary exercises like tricep dips, shoulder presses, and pull-ups for balanced development.
Exercise | Sets | Reps |
Bench Press | 4 | 8 |
Pull-Ups | 4 | 10 |
Overhead Shoulder Press | 4 | 10 |
EZ Bar Curl | 4 | 12 |
Tricep Dips | 4 | 12 |
The EZ bar curl is a must-have exercise for anyone serious about building strong, defined biceps. Its joint-friendly design, versatility, and effectiveness make it a superior choice over traditional barbell curls. By incorporating proper form, exploring variations, and following a structured workout plan, you can maximize the benefits of this exercise and achieve impressive arm development.
Whether you’re just starting out or looking to add variety to your routine, the EZ bar curl is a reliable option that delivers results. So grab an EZ bar, follow these tips, and start curling your way to bigger, stronger biceps!
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