EZ Barbell Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Grip the EZ bar on the outer angled handles with an underhand (supinated) grip.
3. Position your elbows tucked tightly against your ribcage and pull your shoulder blades back and down.

How to do it

1. Curl the bar toward your chest by flexing at the elbows while keeping your upper arms stationary.
2. Exhale as you lift and squeeze your biceps hard at the top of the movement.
3. Lower the bar slowly and under control back to the starting position while inhaling.
4. Maintain a controlled tempo, taking roughly 2 seconds to lift and 2 seconds to lower.

Form checklist

• Keep your elbows pinned to your sides throughout the entire rep.
• Avoid using momentum or swinging your torso to lift the weight.
• Maintain a neutral spine and avoid arching your lower back.
• Ensure a full range of motion by fully extending your arms at the bottom.

Pro tips

• Focus on driving your pinkies toward the ceiling at the top of the movement to maximize the peak contraction.
• Keep your wrists stiff and neutral to ensure the tension stays on the biceps rather than the forearms.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
• Add a 2-second isometric hold at the 90-degree point of the movement.

Frequently asked

What muscles does the ez barbell curl work?

The ez barbell curl primarily targets the biceps.

What equipment do you need for the ez barbell curl?

The ez barbell curl uses ez barbell.

Is the ez barbell curl good for beginners?

Yes. The ez barbell curl is a beginner-friendly movement and a strong foundation to build on.

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• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps