EZ-Bar Curl

A beginner strength exercise for the biceps, done with a ez curl bar.

Main muscles: Biceps
Equipment: EZ curl bar
Level: Beginner
Type: Isolation
Movement: Pull

How to do the EZ-Bar Curl

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
Then inhale and slowly lower the bar back to the starting position.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the EZ-Bar Curl

Questions

What muscles does the EZ-Bar Curl work?

Mainly the biceps.

Is the EZ-Bar Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the EZ-Bar Curl?

Good alternatives that train the biceps: Close-Grip EZ-Bar Curl with Band, Spider Curl, Reverse Barbell Preacher Curls or Alternate Hammer Curl.

How many sets and reps of the EZ-Bar Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).