EZ-Bar Bicep Curl
Auto DetectedAn isolation exercise using an EZ curl bar that targets the biceps and brachialis to build arm size and strength; features a semi-supinated grip to reduce wrist and elbow strain.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps, Biceps
Secondary Muscles
Shoulders
Popularity Score
8
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
10/10Long Head, Short Head
Biceps
8/10Brachialis
Forearms
6/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Grip the EZ bar with an underhand, semi-supinated hold at shoulder width, arms extended and bar resting on thighs.
- Exhale and curl the bar upward by flexing elbows, keeping upper arms stationary.
- Squeeze biceps at the top when bar reaches shoulder level.
- Inhale and lower the bar slowly to full arm extension.
- Maintain core engagement and avoid body sway.
- Repeat for prescribed reps with controlled motion.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Squeeze biceps hard
- No swinging body
- Forearms only move
Breathing
Inhale during the lowering phase and exhale as you curl the bar upward; brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until elbows nearly fully extend without hyperextension; raise until bar touches shoulders with biceps fully contracted.
Safety
Safety Notes
- Avoid if acute elbow or wrist pain present
- Start with light weight to master form
- Secure plates with collars
- Stop if joint discomfort occurs
Spotting
Spotting not required; use a mirror or self-check form for safety.
Common Mistakes
- Using momentum from hips
- Flaring elbows outward
- Partial range of motion
- Gripping too tightly causing wrist pain
When to Avoid
- Acute elbow tendonitis
- Wrist sprains
- Shoulder impingement
Flexibility Needed
- Full elbow extension
- Shoulder flexion to 90 degrees
Build Up First
- Basic standing posture
- Grip strength for bar hold
Also known as
EZ Curl, EZ Bar Curl, Curled EZ Bar
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