EZ-Bar Curl
A biceps curl using an EZ-bar's angled grips. The semi-supinated hand position is often more comfortable on the wrists than a straight bar.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding an EZ-bar on the inner or outer angled grips, palms angled up, arms extended.
Keep the elbows at your sides and the torso still.
Curl the bar toward the shoulders.
Squeeze at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbows pinned
Control the negative
Stand tall
Common mistakes
Swinging the weight
Shortening the range
Rolling the shoulders forward at the top
Safety notes
Keep the wrists neutral rather than curling them in.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.