Exercise guide
EZ Barbell Seated Curls
- Intermediate
- Isolation
- Rep-based
- Upper arms
The seated EZ bar curl is a highly effective isolation movement that targets the biceps while the angled bar reduces strain on the wrists. By performing this seated, you minimize lower-body momentum, forcing the biceps to handle the entire load.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet planted firmly on the floor for stability.
- Grasp the EZ bar on the outer angled grips with an underhand (supinated) grip.
- Rest the bar across your thighs with your arms fully extended and your back straight.
How to do it
- Exhale as you curl the bar toward your chest by flexing at the elbows, keeping your upper arms pinned to your sides.
- Squeeze your biceps hard at the top of the movement for one second.
- Inhale as you slowly lower the bar back to the starting position on your thighs using a controlled 2-3 second tempo.
Form checklist
- Keep your elbows tucked into your ribcage throughout the entire set.
- Maintain a tall, upright posture; do not lean back as you lift.
- Keep your wrists in a strong, neutral position without letting them curl or flop.
- Ensure the movement only occurs at the elbow joint.
Pro tips
- Focus on driving your pinkies toward your shoulders at the top of the curl to maximize peak contraction.
- Avoid resting the bar completely on your thighs at the bottom to maintain constant tension on the biceps.
Make it harder
- Implement a 4-second eccentric (lowering) phase to increase time under tension.
- Perform 'top-half' partial reps after reaching failure on full-range reps to further fatigue the muscle.
Frequently asked
- What muscles does the ez barbell seated curls work?
- The ez barbell seated curls primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the ez barbell seated curls?
- The ez barbell seated curls uses ez barbell.
- Is the ez barbell seated curls good for beginners?
- The ez barbell seated curls is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.