Exercise guide · evidence-graded

EZ Bar Curl

The EZ-bar curl is a standing biceps curl on a bar with angled bends, which let the palms turn slightly inwards instead of facing straight up. It works the biceps, brachialis and brachioradialis much like a straight-bar curl, and many lifters find the angled grip more comfortable on the wrists.

Also called: EZ Curl, Cambered Bar Curl, Easy-Curl-Bar Curl · Equipment: barbell · Pattern: pull

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How to do it

Step by step

Stand with feet about hip-width apart and hold the EZ bar with an underhand grip on the angled sections. Use the inner or outer bends, whichever puts your wrists in the most comfortable position.
Let the bar hang at arm's length against the front of your thighs. Stand tall, brace your trunk and set your shoulders back.
Keep your upper arms by your sides and curl the bar up by bending your elbows, so the bar travels in an arc towards your upper chest.
Curl until your forearms are close to vertical, with your elbows still close to your sides.
Squeeze briefly at the top, then bring the bar back down under control until your elbows are fully straight.
Keep your torso still on every rep, without leaning back to swing the bar up.
After the last rep, bend your knees slightly and place the bar down or back on the rack.

Coaching cues

Elbows pinned to your sides
Curl the bar, not your body
Straight elbows at the bottom of every rep
Wrists in line with your forearms
Control the bar all the way down

In VALDA, these cues are one tap away on the exercise while you train.

Muscles worked

What it trains

Muscle	Role	Evidence
Biceps brachii: long head	Prime mover	C
Biceps brachii: short head	Prime mover	C
Brachialis	Secondary	C
Brachioradialis	Secondary	C
Forearm flexors	Stabiliser	D
Anterior deltoid	Stabiliser	C

Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.

Common faults

What goes wrong, and the fix

Leaning back to swing the bar up

Fix: Brace your trunk, stand tall and use a load you can curl with a still torso.

Elbows drifting forward

Fix: Keep your upper arms by your sides as the bar rises.

Reps finishing short of straight arms

Fix: Straighten your elbows fully at the bottom of every rep.

Dropping the bar on the way down

Fix: Bring the bar down at a steady, controlled speed.

Wrists bending back or curling in

Fix: Keep your wrists straight and move your hands to the bends that suit them.

Programming

What the research says

Muscle growth · first choiceRehab & prehab · first choiceGeneral fitness · first choiceStrengthEndurance

Load by goal — Research comparing loads finds muscle growth is similar across a wide range of loads when sets are taken close to failure, while maximal strength favours heavier loads.
Effort — Studies show growth rises as sets get closer to failure, but reaching true failure adds only a small extra effect over finishing a rep or two short.
Volume and frequency — Research links more weekly sets for a muscle to more growth, with diminishing returns, and training a muscle at least twice a week has been associated with more growth than once.
Isolation work — A small trial in untrained men found single-joint and multi-joint upper-body training gave similar size and strength gains in the targeted muscles. Many lifters use curls to add arm volume alongside rows and pulldowns.
Tempo — Reviews find muscle growth is similar across rep speeds of about half a second to 8 seconds; very slow reps of more than 10 seconds appear less effective.
Bar choice — An EMG study found EZ-bar and straight-bar curls produced similar muscle activity, both higher than an alternate dumbbell curl. The authors described the choice between the two bars as a matter of comfort.

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the ez bar curl in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.