Walk into any gym and you'll see them: those wavy, zigzag barbells that look like someone bent a regular bar. These are curl bars—specifically, EZ curl bars—and they're one of the most useful tools for arm training.
But how much do they weigh? How should you use them? Let me break down everything you need to know.
What Is a Curl Bar?
A curl bar, most commonly called an EZ curl bar, is a shorter barbell with angled grip sections. The "EZ" refers to "easy"—as in, easy on your wrists.
The angled portions allow you to grip the bar with your hands in a semi-supinated position (palms angled inward rather than fully facing up). This reduces stress on the wrists and elbows compared to a straight bar, making curling movements more comfortable for many people.
Standard curl bars have two angled sections—an inner grip (narrower) and an outer grip (wider). This lets you adjust your hand position based on comfort and which part of your biceps you want to emphasize.
How Much Does a Curl Bar Weigh?
This is where things get confusing because there's no single standard. Here are the most common curl bar weights:
Standard EZ curl bar: 15-25 pounds (7-11 kg). This is the most common type found in commercial gyms. The range exists because different manufacturers use different steel thicknesses and lengths.
Olympic EZ curl bar: 18-25 pounds (8-11 kg). These have 2-inch rotating sleeves that accept Olympic plates. They're typically better quality and what you'll find in well-equipped gyms.
Super EZ curl bar / Cambered bar: 20-30 pounds (9-14 kg). These have more extreme angles and are usually longer and heavier.
Fixed-weight curl bars: These come pre-loaded (20, 30, 40, 50 pounds, etc.) and are common on curl bar racks in commercial gyms. The bar itself is usually lighter, but you don't need to know—just grab the total weight you want.
Home gym curl bars: 10-15 pounds (4.5-7 kg). Budget home gym bars are often lighter because they use thinner steel and have standard (1-inch) sleeves.
How to Find Out Your Gym's Curl Bar Weight
Since there's no universal standard, here's how to figure out what you're working with:
Check the end cap: Some bars have the weight stamped or engraved on the end.
Ask staff: Gym employees should know their equipment specs.
Weigh it: If your gym has a scale, just weigh the bar. This is the most accurate method.
Educated guess: Standard commercial gym Olympic EZ curl bars are almost always 20-25 pounds. If it feels similar to a 20-pound dumbbell, you're probably in that range.
Curl Bar vs. Straight Bar for Curls
Should you use a curl bar or straight bar for bicep work? Here's the honest breakdown:
Curl bar advantages:
• Much easier on the wrists—the angled grip reduces strain
• More comfortable for people with elbow issues
• Allows you to train heavier with less joint pain
• Multiple grip options built in
Straight bar advantages:
• Full supination (palms completely up) maximizes bicep activation
• More challenging for grip strength
• Some studies show slightly higher bicep EMG activity
The verdict: For most people, the curl bar is the better choice. The comfort advantage means you can train harder and more consistently without joint issues. The slight reduction in bicep activation (if it even exists) is more than offset by being able to train pain-free.
If your wrists and elbows feel fine with a straight bar, there's nothing wrong with using one. Just don't force it if you're getting joint pain.
Best Exercises With a Curl Bar
Standing curl: The classic. Stand with feet shoulder-width, curl the bar from thighs to shoulders, lower with control. Simple and effective.
Preacher curl: Use the curl bar on a preacher bench for strict bicep isolation. The angled grip makes this more comfortable than with a straight bar.
Lying tricep extension (skull crushers): Yes, the curl bar works for triceps too. The angled grip reduces wrist strain during extensions.
Reverse curl: Grip the bar with palms facing down. This targets your brachioradialis and forearm extensors.
Spider curl: Lie face-down on an incline bench and curl. The arm-hanging position intensifies the peak contraction.
Close-grip bench press: The curl bar works for tricep-focused pressing movements too.
Programming Curl Bar Work
For bicep growth:
• 3-4 sets of 8-12 reps
• 2-3 times per week
• Focus on controlled negatives (3 seconds down)
For strength:
• 4-5 sets of 5-8 reps
• Heavier weight, longer rest periods
• 1-2 times per week
Loading: Add small plates (2.5-5 pounds) when you can complete all sets at the top of your rep range. Don't rush progression—biceps are a small muscle group and don't need huge weight jumps.
Choosing a Curl Bar for Home Gym
If you're buying a curl bar for home use, consider:
Olympic vs. standard sleeves: Olympic (2-inch) is better if you already have Olympic plates. Standard (1-inch) is fine if you're starting from scratch with a limited budget.
Weight capacity: Check the bar's rated capacity. Cheap bars might only handle 100-150 pounds safely.
Knurling: This is the textured grip area. Better bars have quality knurling that grips without shredding your hands.
Length: Standard EZ bars are about 47 inches. Make sure it fits your rack and space.
The Bottom Line
The curl bar is a simple, effective tool for arm training. Its angled grip makes curling movements more comfortable for most people, allowing harder training without joint pain.
Don't overthink the exact weight of your gym's curl bar—within a few pounds doesn't matter for your training. Focus on progressive overload over time, and your arms will grow regardless of whether the bar weighs 20 or 25 pounds.