EZ-Bar Curl
A biceps curl with an angled bar. The EZ bar's bends put your wrists in a more natural, half-turned position than a straight barbell.
Curl the bar up with your elbows pinned
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How to do it
- Hold the EZ bar on its angled grips with your palms facing forward and in, arms straight in front of your thighs.
- Stand tall, brace your core, and pin your elbows to your sides.
- Curl the bar up toward your upper chest, moving only at the elbows.
- Squeeze your biceps at the top without letting your elbows travel forward.
- Lower the bar slowly until your arms are fully straight.
Common mistakes
- Rocking your hips or leaning back to swing the bar up.
- Letting your elbows drift forward at the top, which takes tension off the biceps.
- Only lowering halfway. Straighten your arms fully between reps.
- Bending your wrists back as the weight gets heavy.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 10–12 | 60 s |
| Muscle size | 3–4 | 8–12 | 60–90 s |
| Endurance | 2–3 | 15–20 | 30–60 s |
The angled handles turn your wrists partway in, which many people find more comfortable than a straight bar. Because both arms share one bar, your stronger arm can take over; keep the bar level as you curl.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Dumbbell biceps curl: Each arm on its own, so your weaker side can't lean on the stronger one.
- Straight-bar curl: A straight barbell keeps your palms fully up. Some people feel it in their wrists.
- Preacher curl: Your upper arms rest on an angled pad, which stops any swinging.
- Reverse-grip curl: Palms facing down, which shifts more of the work to the forearms and the brachialis.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
- One Rep Max Calculator →
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Dumbbell Biceps Curl
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View in 3D →One-Arm Dumbbell Row
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