EZ Bar Vs Straight Bar Curl: Which is Better For Building Biceps?

Earlier this month, BSN athlete Scott Herman stopped by the M&S gym to share some of his training knowledge with us and our loyal M&S fans.

Together, we pitted several similar exercises against each other to determine which exercise is best for building its target muscle group.

In this episode, Scott breaks down the EZ bar curl and the straight bar curl to determine which exercise is better at building big biceps.

EZ Bar vs Straight Bar Curl

Before determining which exercise is better, we have to understand what the biceps do. The biceps have 2 main functions. The one most people remember and acknowledge is the flexing/pulling of the forearm.

But the other function of the biceps is to help supinate the forearm.

So, by taking this information and applying it to both exercises, it’s very easy to determine which is better for building bigger biceps – the straight bar bicep curl.

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When performing the straight bar bicep curl you perform both functions of the biceps. This maximizes biceps engagement throughout the entire range of motion.

When you use an EZ curl bar, the grooves allow you to grab the bar without fully supinating the forearms. Thus, you end up sacrificing one of the main functions that will help the biceps grow.

So, why would anyone choose the EZ bar curl over the straight bar curl? Because it’s perfect for those who lack wrist mobility or experience pain while performing the straight bar curl.

Scott suggests to perform straight bar bicep curls to maximize bicep muscle growth if you don’t experience pain, and EZ bar curls if you do. However, there is no need to utilize both in your workout routine. Pick whichever one works best for you.

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4 Comments+ Post Comment

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Posted Sun, 10/04/2020 - 12:15

Finally Scott Herman being recognized for his dedication to weightlifting and weight training in general, its about time someone noticed his talents and have him on their team. NOW...Let's go down to the HAaaaabrrrrr and do some baahhrrr bell curls.

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Posted Thu, 02/27/2020 - 16:00
Big Al

I read this whole article in Scott Herman's voice.

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Posted Mon, 02/19/2018 - 11:42

Hands down the EZ Curl bar is much better for your bicep workout. The problem with the straight bar is you are more focused on not dropping the barbell rather than your bicep workout. With the EZ Curl bar there is less force on your wrists which mean less pain. This equals less worry about the total weight. I used the straight bar for years until the EZ Curl bar came out. I never returned to the straight bar. Remember, with less pain you are more apt to continue to lift weights using proper form.

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Posted Mon, 08/20/2018 - 07:44

You should practice straight bar until you can straight bar curl 70 pounds for rep. That's about 1.5 times the weight of the barbell. Being able to easily curl the barbell provides functional gym strength.