The EZ curl is probably the most performed bicep exercise in gyms worldwide. That distinctive zigzag bar has been building arms since the 1950s, and there's a reason it's stood the test of time: it works.
But like any exercise, the EZ curl only works as well as your technique. Let me break down everything you need to know to get the most out of this classic movement.
What Makes the EZ Bar Special
The EZ curl bar was invented to solve a problem: straight bar curls can hurt your wrists. The angled grip sections—typically at about 45 degrees—put your hands in a semi-supinated position that's much more natural for most people's anatomy.
This isn't just about comfort (though that matters). When your wrists are in pain, you can't focus on your biceps, you limit your weight, and you cut workouts short. The EZ bar eliminates these problems, letting you train harder and more consistently.
Muscles Worked During EZ Curls
Primary:
Biceps brachii (both heads)—the main movers. They flex your elbow and supinate your forearm.
Secondary:
Brachialis—sits under your biceps and contributes significantly to elbow flexion.
Brachioradialis—the meaty forearm muscle that's highly active during curls.
Forearm flexors—work to grip the bar and stabilize your wrists.
Perfect EZ Curl Form
Setup:
• Stand with feet shoulder-width apart
• Grip the EZ bar on the angled portions (inner or outer grip)
• Arms fully extended, bar resting against your thighs
• Shoulders back, core braced
The curl:
• Keeping your upper arms stationary, curl the bar by flexing your biceps
• Think about driving your pinkies toward your shoulders
• Curl until your forearms are roughly perpendicular to the floor
• Squeeze your biceps hard at the top—hold for a count
The lower:
• Lower the bar under control—3 seconds minimum
• Don't let it drop or use momentum
• Return to full extension without locking your elbows
• Begin the next rep without bouncing
Breathing: Exhale as you curl up, inhale as you lower. Don't hold your breath.
Common EZ Curl Mistakes
Swinging the body: The most common mistake. If you're rocking back and forth, the weight is too heavy. Your upper arms should stay pinned to your sides throughout the movement.
Elbow drift: Your elbows should stay roughly at your sides. If they're moving forward or back significantly, you're cheating. Some slight forward movement at the top is acceptable, but dramatic elbow travel means lost tension on the biceps.
Incomplete range of motion: Going only halfway down robs you of the stretch portion of the exercise. Full extension (without elbow lockout) should happen every rep.
Wrist extension: Don't let your wrists bend backward under load. Keep them neutral or slightly flexed. Bent wrists are weaker and more injury-prone.
Rushing reps: Each rep should take about 4-5 seconds. If you're banging out 20 reps in 30 seconds, you're using momentum instead of muscle.
EZ Curl Variations
Close grip EZ curl: Grip the inner angles. Emphasizes the long head and bicep peak.
Wide grip EZ curl: Grip the outer angles. Hits the short head slightly more.
EZ bar preacher curl: Do curls on a preacher bench with the EZ bar. Eliminates all momentum and increases stretch at the bottom.
Seated EZ curl: Sit on a bench to remove any body English. Stricter than standing.
EZ bar drag curl: Instead of curling in an arc, drag the bar up your body by driving your elbows back. Different stimulus, emphasizes the long head.
Reverse EZ curl: Grip with palms facing down. Targets brachioradialis and forearm extensors. Great for grip strength and forearm size.
EZ bar 21s: 7 reps from bottom to halfway, 7 reps from halfway to top, 7 full reps. Brutal pump, use light weight.
Programming EZ Curls
For muscle growth:
• 3-4 sets of 8-12 reps
• Control the eccentric (3 seconds down)
• Rest 60-90 seconds between sets
• 1-2 times per week
For strength:
• 4-5 sets of 5-8 reps
• Heavier weight, longer rest (2-3 minutes)
• Once per week is usually enough
For pump/endurance:
• 2-3 sets of 15-20 reps
• Lighter weight, minimal rest (45-60 seconds)
• Great as a finisher after heavier work
Progressive overload: Add 2.5-5 pounds when you can complete all sets at the top of your rep range with good form. Small jumps add up over time.
EZ Curl vs. Straight Bar Curl
This debate never ends, so here's the honest answer: both work, use what feels best for you.
EZ bar: More comfortable for most people, easier on wrists and elbows, still provides excellent bicep stimulation.
Straight bar: Maximum supination may slightly increase bicep activation. Some studies show marginal differences in EMG readings. However, this advantage disappears if wrist pain forces you to use less weight or train less frequently.
My recommendation: Use the EZ bar as your primary curl bar. If you want maximum supination, use dumbbells instead of a straight bar—you get full supination plus unilateral work.
Sample Bicep Workout Featuring EZ Curls
1. EZ bar curl (wide grip): 3 sets x 10 reps
2. Incline dumbbell curl: 3 sets x 12 reps
3. EZ bar preacher curl (close grip): 3 sets x 12 reps
4. Hammer curl: 2 sets x 15 reps
This hits both bicep heads, the brachialis, and provides variety in angles and grips.
The Bottom Line
The EZ curl is a staple for a reason: it's comfortable, effective, and easy to progressively overload. Master the basic form, don't ego lift, and focus on feeling your biceps work rather than moving maximum weight.
Do this consistently over months and years, and your arms will grow.