The straight bar curl is the original barbell curl—no angles, no curves, just a plain Olympic barbell or standard bar. It's fallen somewhat out of favor with the rise of EZ curl bars, but it still has its place in arm training.
Let me explain when the straight bar makes sense, when it doesn't, and how to use it effectively if you choose to include it.
What's Different About Straight Bar Curls
When you curl with a straight bar, your hands are in full supination—palms facing completely upward. This differs from the EZ bar's semi-supinated position where your hands are angled inward slightly.
Full supination is one of the biceps' primary functions. The biceps brachii doesn't just flex your elbow; it also supinates your forearm (turns your palm upward). When you curl with full supination, you're positioning the biceps to contract maximally.
Some studies have shown slightly higher EMG (muscle activation) readings during straight bar curls compared to EZ bar curls. However, the difference is small, and EMG readings don't always translate directly to muscle growth.
The Case Against Straight Bar Curls
Despite the theoretical advantage of full supination, there are good reasons the EZ bar has become more popular:
Wrist strain: The fully supinated position puts significant stress on the wrist joint, especially under heavy load. Many people experience discomfort or pain with straight bar curls that they don't feel with an EZ bar.
Elbow stress: The fixed grip position can also stress the elbow joint, particularly for people with limited forearm rotation mobility.
Forced position: Unlike dumbbells, the barbell fixes both hands at a set width. If your natural curl path doesn't match that width, you're fighting your own anatomy.
Risk vs. reward: Even if straight bar curls provide slightly more bicep activation, this advantage evaporates if wrist pain forces you to use less weight or skip workouts.
When Straight Bar Curls Make Sense
You have no wrist issues: If the straight bar doesn't bother you, there's nothing wrong with using it. Some people's anatomy handles full supination just fine.
Maximum supination is a priority: If you specifically want to train the supination function of the biceps, the straight bar forces full supination throughout the movement.
Equipment limitations: If you only have a straight bar available (common in home gyms or hotel gyms), it's absolutely fine to use. Don't skip arm training because you don't have the "perfect" bar.
Variety: Rotating between straight bar, EZ bar, and dumbbells over training cycles provides varied stimulus and can prevent overuse patterns.
Proper Straight Bar Curl Form
Setup:
• Grip the bar with hands about shoulder-width apart (adjust for comfort)
• Stand tall with feet hip-width apart
• Bar resting against your thighs, arms fully extended
• Keep a slight bend in your knees
The curl:
• Keeping upper arms stationary, curl the bar by contracting your biceps
• Don't swing—if you need momentum, the weight is too heavy
• Curl until your forearms are roughly vertical
• Squeeze hard at the top
The lower:
• Control the descent—3 seconds minimum
• Return to full extension without locking elbows
• Don't bounce at the bottom
Grip Width Considerations
Shoulder width: Standard grip, balanced bicep development.
Narrow grip (inside shoulder width): Places more emphasis on the long head of the biceps, which contributes to peak development.
Wide grip (outside shoulder width): Shifts emphasis toward the short head. Also puts more stress on the wrists.
The differences are subtle—don't overthink it. Choose a width that's comfortable and allows you to maintain good form.
Managing Wrist Discomfort
If you want to use a straight bar but experience some wrist discomfort:
Warm up thoroughly: Wrist circles, forearm stretches, and light sets before working weight.
Use wrist wraps: They provide support and can reduce strain during the movement.
Don't go too heavy: The straight bar might not be the exercise for your heaviest curling work.
Limit frequency: Use the straight bar periodically rather than exclusively.
Know when to switch: If discomfort persists or becomes pain, use an EZ bar or dumbbells instead. No exercise is worth an injury.
Programming Straight Bar Curls
Sets and reps: 3-4 sets of 8-12 reps. The straight bar works fine across all rep ranges, but moderate reps give you enough volume without excessive joint stress from too many reps.
Frequency: 1-2 times per week maximum. If you're also doing other curl variations, once might be plenty.
Workout placement: After compound back work. Don't pre-fatigue your biceps before rows and pulldowns.
Progressive overload: Add weight when you can complete all sets at the top of your rep range with clean form.
Straight Bar vs. EZ Bar: Final Verdict
For most people, the EZ bar is the better choice for regular curling work. The comfort advantage outweighs any theoretical activation benefit of the straight bar.
However, the straight bar isn't "bad"—it's a viable option for people who tolerate it well, and it's perfectly acceptable to use when that's what you have available.
The best exercise is the one you can do consistently, with good form, without pain. If that's a straight bar for you, use it. If it's an EZ bar, use that. If it's dumbbells, even better. Your biceps will grow either way.