Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

EZ Bar Curl Instructions

The standing EZ bar curl is a variation of the barbell curl but uses an EZ bar.

  1. Grasp an EZ bar at around shoulder width apart using an underhand grip (palms facing up).
  2. Stand straight up, feet together (you may be more comfortable taking one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body.
  3. Keeping your eyes facing forward, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  4. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
  5. Repeat for desired reps.

EZ Bar Curl Tips

  • Use the EZ bar curl when you have had wrist injuries or if you feel pain in the wrists when doing barbell curls.
  • Do not swing back when you curl the bar up. 
  • Keep your body fixed and elbows in at your sides throughout the movement.
Posted on: Tue, 04/12/2022 - 16:06

Hi could i replace this with a preacher curl machine?

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Posted on: Sun, 04/17/2022 - 08:13

Hi, Alex. You could do that. The preacher machine would isolate the biceps more, but you might not be as strong as you would be with the EZ-Bar. That said, both work well.

Posted on: Fri, 12/01/2017 - 21:17

Hi.. How to download this clip?

Posted on: Wed, 07/29/2015 - 02:12

Great bar for the price---one of the best upper body exercises is the bent arm pullover followed by close grip bench presses.

You lie on a flat bench with no obstructions from your head forward. use a 4 inch close grip and with the barbell on your chest lower in an arch over you head as far as you comfortably can in an arc and return to your chest. Do this for 12 reps. Then immediately without changing had positions do 12 close grip bench presses. Then immediately do 6 more bent arm pullovers followed by 6 more close grip bench presses.

Exercise sounds simple and easy but beware. Use a light weight until you get the hang of it. This exercise will work the triceps, lats, pecks and upper back in a great manner.

Do 2-3 sets of this and you will feel it....excellent for those with limited time and want a great upper body exercise. Helps keep my 19 inch arms toned with minimum time.

Posted on: Thu, 07/04/2013 - 17:59

hey ive got a quick question...when i do these i get a pretty bad ache in my wrist maybe 2 inches from my radial head toward my elbow...it only just happened recently and happens with ez bar preacher curls as well..reasons? and or help?

Posted on: Sun, 08/04/2013 - 08:52

Mike, it could be related to the degree of valgus in your arms and / or whether your are hypersupinated or hyperpronated. In simple terms, when curling with a bar (straight or EZ) you are forcing the bone morphology to follow a line dictated by the bar when you curl. You might find it easier to use dumbbells because each arm can then move independently and find its own natural line as you lift the weight. You've got to bear in mind how the ulna and radius interact when curling!

simon yam
Posted on: Mon, 09/03/2012 - 13:56

Which is the best exercise for the volume of bicep? Standing Barbell curl or the EZ bar curl? I heard EZ bar curl is only for the cut/shape of muscle not for the volume. Is it true? Please help me by giving answer.

Posted on: Wed, 02/20/2013 - 07:18

u cant shape the muscle..although their both great u should go with ure personal preference although when i do barbell curl my strong arm does most of the work