EZ-bar Curl
EZ-bar Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Choose the grip
Grasp symmetrical angled sections of the EZ bar where your wrists are comfortable.
- Stance
Stand upright with your feet hip-width apart.
- Bottom start
Hold the bar before your thighs with elbows fixed beside your torso.
- Wrist angle
Follow the angled grip; do not force your hands into a fully supinated straight-bar position.
- Curl
Exhale and bend both elbows together to raise the bar.
- Contract
Pause briefly at the highest point reachable with your upper arms still.
- Extend
Lower slowly and extend your elbows comfortably; repeat without accelerating at the bottom.
Key technique points
- Match the angled grip sections on both sides.
- Keep your upper arms still.
- Maintain comfortable wrist alignment.
- Do not hit your torso with the bar.
- Do not spring through your knees.
- Lower slowly.
Common mistakes
Uneven grip
Do not place one hand farther inward; match the same angled sections on both sides.
Forcing wrist rotation
Do not force your palms fully forward on the angled handle; retain natural partial supination.
Rocking the torso
Do not throw your chest backward to raise the bar; choose a load that permits strict elbow flexion.
Raising the shoulders
Do not shrug to bring the bar toward your chin; keep upper-arm position fixed.
Harsh bottom extension
Do not let the bar force your elbows backward into lockout; stop at controlled arm extension.
Releasing quickly
Do not drop the bar onto your thighs; maintain biceps tension during descent.
Frequently asked questions
EZ-bar Curl: why is “Uneven grip” a mistake?
Do not place one hand farther inward; match the same angled sections on both sides.
EZ-bar Curl: why is “Forcing wrist rotation” a mistake?
Do not force your palms fully forward on the angled handle; retain natural partial supination.
EZ-bar Curl: why is “Rocking the torso” a mistake?
Do not throw your chest backward to raise the bar; choose a load that permits strict elbow flexion.
EZ-bar Curl: why is “Raising the shoulders” a mistake?
Do not shrug to bring the bar toward your chin; keep upper-arm position fixed.
EZ-bar Curl: why is “Harsh bottom extension” a mistake?
Do not let the bar force your elbows backward into lockout; stop at controlled arm extension.
EZ-bar Curl: why is “Releasing quickly” a mistake?
Do not drop the bar onto your thighs; maintain biceps tension during descent.
What should I focus on when doing EZ-bar Curl?
Match the angled grip sections on both sides. Keep your upper arms still. Maintain comfortable wrist alignment. Do not hit your torso with the bar. Do not spring through your knees. Lower slowly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.