The curl bar is one of the most underused pieces of equipment in most home gyms. People buy it for bicep curls — which is fair — and then it sits in the corner doing nothing between sets. That's a waste. A single EZ curl bar handles far more than just curls. It's a legitimate full upper body tool when you know what to do with it.
Here are the 12 best curl bar exercises for biceps, triceps, shoulders, and more — plus a complete curl bar workout you can run with nothing but the bar and some plates.
What Is a Curl Bar?
A curl bar — most commonly an EZ curl bar — is a shorter, lighter barbell with W-shaped angled grip sections. The angles let you hold the bar in a semi-supinated position that's easier on the wrists than a straight barbell. Most Olympic EZ curl bars weigh 15-25 pounds and are about 47 inches long.
Most lifters think the angles are just for wrist comfort. They're not. They change which muscles work hardest during different exercises. The inner angles create a narrower grip (emphasizing the long head of the biceps and the inner triceps). The outer angles create a wider grip (emphasizing the short head and the outer arm). Knowing which angles to grab for each exercise is half the battle.
For a deeper dive on choosing the right bar, see our best curl bar buying guide.
Best Curl Bar Exercises for Biceps
1. Standard Standing Bicep Curl
The foundation. Grab the EZ curl bar on the middle angles with an underhand grip, stand with feet shoulder-width apart, and curl. Keep your elbows pinned to your sides and squeeze your biceps hard at the top. Lower the bar slowly — at least 2 seconds on the way down.
That angled hand position hits both heads of the biceps brachii while keeping your wrists in a natural position. This is the exercise that should anchor every curl bar workout.
3-4 sets of 8-10 reps.
2. Close-Grip EZ Bar Curl
Grip the innermost angles of the bar. This narrow hand position shifts emphasis toward the long head of the biceps — the outer head responsible for the peak. The elbows naturally tuck closer to your body, which increases the stretch on the long head at the bottom of each rep.
If building a taller bicep peak is your goal, close-grip curls on the EZ bar are one of the most efficient ways to get there.
3 sets of 10-12 reps.
3. Wide-Grip EZ Bar Curl
Grip the outermost angles. The wider hand position shifts more work to the short head — the inner head that builds bicep width when viewed from the front. You'll also feel more forearm engagement because the wider grip increases the demand on the brachioradialis.
Alternate between close and wide grip across training weeks to cover both heads without needing separate exercises.
3 sets of 10-12 reps.
4. EZ Bar Preacher Curl
Combine the curl bar with a preacher bench — or an adjustable bench set to 45-60 degrees — for maximum bicep isolation. The pad locks your arms in place, the EZ bar protects your wrists, and the combination creates one of the strictest bicep exercises possible.
The bench angle matters: steeper for more contraction at the top, shallower for more stretch at the bottom. Start at 45 degrees for a balanced resistance curve.
3 sets of 10-12 reps.
5. EZ Bar Reverse Curl
Flip your grip — palms face down instead of up. The overhand position puts the biceps brachii at a mechanical disadvantage and shifts the workload to the brachioradialis and brachialis. This is the single best curl bar exercise for building forearms.
The EZ bar is actually the ideal tool for reverse curls because the angled grip reduces the wrist strain that makes straight bar reverse curls uncomfortable for many lifters.
3 sets of 12-15 reps. Use about 50-60% of your standard curl weight.
6. Spider Curl
Set an adjustable bench to about 45 degrees and lie chest-down with the EZ bar hanging at arm's length. Curl from this position. The spider curl is hardest at the top of the movement — the opposite resistance profile from preacher curls — which creates an intense peak contraction.
These work best as a finisher after heavier curl bar exercises. Go light and focus on squeezing your biceps as hard as possible at the top of every rep.
2-3 sets of 12-15 reps.
Best Curl Bar Exercises for Triceps
The curl bar isn't just for curls. The angled grip actually makes several tricep exercises more comfortable than a straight barbell.
7. Skull Crusher (Lying Triceps Extension)
Lie on a flat bench with the EZ bar held at arm's length above your chest. Lower the bar toward your forehead by bending at the elbows — keeping your upper arms vertical. Extend back to the starting position.
Skull crushers are the best tricep exercise you can do with a curl bar, and the EZ bar's angled grip is significantly more comfortable on the wrists and elbows than a straight barbell. The exercise targets all three heads of the triceps with emphasis on the long head.
3 sets of 10-12 reps. Lower the bar slowly — your forehead will thank you.
8. Close-Grip Bench Press
Lie on a bench, grip the EZ bar on the inner angles, and press. The narrow grip shifts the bench press from a chest exercise to a tricep exercise. The EZ bar's angles create a more natural wrist position than a straight bar close-grip press.
This is a compound movement — it hits the triceps, inner chest, and front deltoids. It also allows heavier loading than skull crushers, making it better for strength development.
3 sets of 8-10 reps.
9. Overhead Triceps Extension
Stand or sit with the EZ bar held overhead at arm's length. Lower it behind your head by bending at the elbows, then extend back up. The overhead position stretches the long head of the triceps — the biggest of the three heads and the one most responsible for overall arm size.
Keep your elbows pointing forward and close to your head. If they flare out, the exercise becomes easier but less effective.
3 sets of 10-12 reps.
Best Curl Bar Exercises for Shoulders and Upper Body
10. Upright Row
Hold the EZ bar with a shoulder-width grip and pull it straight up toward your chin, leading with your elbows. The angled grip of the EZ bar creates a more comfortable shoulder position than a straight barbell — which matters because upright rows have a reputation for aggravating shoulder joints.
Stop the pull when your elbows reach shoulder height. Going higher increases the risk of shoulder impingement without adding muscle stimulus. This hits the lateral deltoids and upper trapezius.
3 sets of 10-12 reps.
11. Front Raise
Hold the EZ bar with straight arms in front of your thighs. Raise it to shoulder height with a slight bend in your elbows, then lower under control. This isolates the anterior deltoid — the front portion of the shoulder.
The curl bar distributes the load across both hands, making the movement smoother than dumbbell front raises. Lighter weight and higher reps work best — your front delts don't need heavy loading to grow.
2-3 sets of 12-15 reps.
12. Curl Bar Row
Hinge at the hips with a slight knee bend, grip the EZ bar with an overhand grip, and row it to your lower ribcage. This is essentially a bent-over row with the curl bar — and while it won't replace a barbell row for heavy back work, it's a solid option when the curl bar is all you have.
The shorter bar length makes it less stable than a full barbell, so keep the weight moderate and focus on squeezing your shoulder blades together at the top.
3 sets of 10-12 reps.
Complete Curl Bar Workout
If the curl bar is the only equipment you have — or the only thing available at a packed gym — this workout covers your entire upper body in about 40 minutes.
**Biceps:**
**1. Standing EZ Bar Curl** — 3 sets x 8-10 reps
**2. Reverse Curl** — 3 sets x 12-15 reps
**Triceps:**
**3. Skull Crusher** — 3 sets x 10-12 reps
**4. Close-Grip Bench Press** — 3 sets x 8-10 reps
**Shoulders:**
**5. Upright Row** — 3 sets x 10-12 reps
**Back:**
**6. Curl Bar Row** — 3 sets x 10-12 reps
Total: 18 sets. Rest 60-90 seconds between sets. This proves that one piece of equipment — a curl bar and some plates — can deliver a legitimate upper body workout. Not as comprehensive as a full gym setup, but more than enough for a home gym or travel situation.
Coach's Note: Most lifters only use the middle grip angles on their EZ bar. That's like owning a Swiss Army knife and only using the blade. The inner angles, the outer angles, the overhand grip, the underhand grip — each position targets different muscles. One bar, four grips, twelve exercises. That's not limited equipment. That's a toolbox.
What We Recommend
CAP Barbell Olympic EZ Curl Bar
Handles every exercise in this article. Olympic sizing fits standard 2-inch plates. Rotating sleeves, decent knurling, and the angled grips are spaced well for both close and wide grip work. The bar that quietly does its job for years without complaining.
Frequently Asked Questions
What exercises can I do with a curl bar?
Far more than just curls. A curl bar handles standing curls (close, wide, and reverse grip), preacher curls, spider curls, skull crushers, close-grip bench press, overhead tricep extensions, upright rows, front raises, and bent-over rows. It's one of the most versatile pieces of equipment a home gym can have.
Is a curl bar better than a straight bar?
For most lifters, yes. The angled grips reduce wrist strain on curls, skull crushers, and close-grip presses. The slight reduction in bicep activation compared to full supination on a straight bar is negligible for most people. If your wrists are healthy and you prefer straight bars, use them. Otherwise, the curl bar is the more practical choice for long-term training.
Is the curl bar effective for building muscle?
Absolutely. The curl bar provides the same progressive overload potential as any barbell — you load plates, you lift more over time, your muscles grow. The angled grip is a comfort feature, not a muscle-building limitation. Some of the biggest arms in bodybuilding history were built with EZ curl bars.
Can you squat with a curl bar?
Technically yes, but it's not ideal. Curl bars are shorter and lighter than squat bars, which makes them unstable on your back under heavy loads. For light front squats or overhead squats as part of a home workout, a curl bar works in a pinch. For serious leg training, you need a full-length barbell.
Is a bicep curl a compound exercise?
No — the bicep curl is an isolation exercise. It involves movement at only one joint (the elbow). Compound exercises like chin-ups, rows, and pull-ups also train the biceps but involve multiple joints. Both types have a place in a complete arm training program.
The Bottom Line
A curl bar isn't a one-trick tool. It handles bicep curls in every grip variation, three different tricep exercises, shoulder work, and even rowing movements. If you own an EZ curl bar and some plates, you have enough equipment for a complete upper body workout — no excuses. Learn all four grip positions, rotate exercises across your training weeks, and stop treating the curl bar like it's only good for curls. It's better than that.
