EZ-Bar Bicep Curl
Auto DetectedAn EZ-bar curl variation using a semi-supinated grip to reduce wrist strain, effectively isolating the biceps and brachialis for arm hypertrophy and strength development.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Accessory Muscles
Shoulders, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Short Head, Brachialis
Forearms
6/10Flexors
Shoulders
2/10Anterior Delts
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use shorter rests for endurance/pump, longer for heavy sets.
How to Perform
Stand tall holding the EZ bar with an underhand, semi-supinated grip (using the angled sections). Set your feet shoulder-width apart, keep your elbows fixed close to your sides, and brace your core tightly.
- Flex your biceps to curl the bar upward toward your shoulders in a smooth motion.
- Keep your upper arms stationary and squeeze the biceps at the peak contraction.
- Slowly lower the bar back to the starting position under complete control.
- Maintain tension in the biceps throughout the entire lowering phase before starting the next rep.
Coaching Tips
Form Cues
- Keep elbows pinned.
- Shoulders back and down.
- Squeeze the contraction hard.
- Control the eccentric phase.
- Stay tall, do not swing.
Breathing
Inhale during the eccentric (lowering) phase, and exhale forcefully as you initiate the concentric (curling) phase.
Tempo
3-0-1
Range of Motion
Start with arms fully extended but not locked out; finish when the bar is near your shoulders and the biceps are maximally contracted.
Safety
Safety Notes
- Use a weight that allows strict form without reliance on momentum.
- Avoid hyperextending the elbows at the bottom of the movement.
Spotting
A spotter can assist by placing hands under the bar or near the wrist to help lift the weight past the sticking point.
Common Mistakes
- Swinging the torso or hips to generate momentum.
- Allowing elbows to move forward during the curl.
- Failing to fully extend the arms at the bottom.
- Rushing the negative portion of the lift.
When to Avoid
- Acute wrist or elbow pain.
Flexibility Needed
- Full elbow extension capacity.
Build Up First
- Basic core stability competency.
Also known as
EZ-Bar Curl, Z-Bar Curl, Cambered Bar Curl
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