EZ Barbell Curl

EZ Barbell Curl

The EZ Barbell Curl is a classic strength-building exercise that primarily targets the muscles of the upper arm, specifically the biceps brachii. This exercise involves using an EZ bar, which has a zigzag or W-shaped design, making it easier on the wrists compared to a straight barbell. By working the biceps, this exercise helps to increase arm strength, stability, and overall muscle definition. Performing the EZ Barbell Curl requires you to grip the barbell with an underhand grip, palms facing upward, and hands positioned slightly wider than shoulder-width apart. With your feet hip-width apart and core engaged, lift the barbell towards your shoulders, while keeping your elbows stationary and close to your sides. This controlled movement engages the biceps muscles as they contract to lift the weight. Lower the barbell back down to the starting position, maintaining control throughout the entire range of motion. In addition to targeting the biceps, the EZ Barbell Curl also engages the muscles of the forearms, including the brachialis and brachioradialis. By incorporating this exercise into your workout routine, you can enhance your overall arm strength and aesthetics. Remember to use an appropriate weight that allows you to perform the exercise with proper form and control. Gradually increase the weight over time as your strength improves to continue challenging your muscles and making progress. Adding variations to your EZ Barbell Curl routine, such as different grip widths or alternating arm curls, can provide additional stimulus and muscle activation. It's important to note that proper form, range of motion, and control are crucial in preventing injury and maximizing the benefits of this exercise. Be sure to maintain a steady pace, avoid swinging the weight, and focus on the mind-muscle connection for optimal results. Remember, consistency is key when it comes to any exercise routine. Incorporate the EZ Barbell Curl into your arm strengthening workouts along with a well-rounded fitness regimen for balanced muscle development and improved overall fitness. As always, listen to your body, rest when needed, and consult with a fitness professional for personalized guidance tailored to your specific goals and needs. Keep up the hard work!


  • Stand with your feet shoulder-width apart and hold the EZ barbell with an underhand grip.
  • Keep your elbows close to your torso and curl the barbell up towards your chest.
  • Squeeze your biceps at the top of the movement and then slowly lower the barbell back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the biceps effectively.
  • Focus on slow and controlled movements, emphasizing the eccentric (lowering) phase of the exercise.
  • Engage the core muscles for stability and to avoid excessive swaying or arching of the back.
  • Choose an appropriate weight that challenges you but doesn't compromise your form.
  • Experiment with different grip widths (narrow, wide, or neutral) to target different areas of the biceps.
  • Don't use excessive momentum or swing the barbell to lift the weight; rely on your biceps for the movement.
  • Inhale during the eccentric phase (lowering) and exhale during the concentric phase (lifting) of the exercise.
  • Allow for proper recovery between sets to maximize muscle growth and prevent overtraining.
  • Incorporate variations of the EZ barbell curl, such as preacher curls or incline curls, to target the biceps from different angles.
  • Ensure to fuel your body with adequate nutrition, including protein, to support muscle repair and growth.


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