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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl (EZ Bar)
Stand tall holding the EZ bar. Curl the bar up to your chest. The angled grip reduces wrist strain compared to a straight bar. Keep your elbows at your sides.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
biceps
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
ez barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold the EZ bar with an underhand grip, positioning your hands about shoulder-width apart.
- Step 2Position Your Arms
- Let the bar hang at arm's length in front of you, with your elbows close to your torso.
- Keep your wrists straight and avoid bending them during the exercise.
- Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Stand tall with your shoulders back and chest up.
- Step 4Curl the Bar
- Bend your elbows to curl the EZ bar towards your shoulders.
- Keep your upper arms stationary and focus on using your biceps to lift the weight.
- Step 5Squeeze at the Top
- At the top of the movement, squeeze your biceps for a moment to maximize contraction.
- Ensure that your elbows remain close to your body throughout the curl.
- Step 6Lower the Bar
- Slowly lower the EZ bar back to the starting position, fully extending your arms.
- Control the movement to maintain tension in your biceps.
- Step 7Repeat
- Repeat the curl for the desired number of repetitions, maintaining proper form throughout.
- Step 8Finish the Exercise
- After completing your reps, carefully lower the bar to the floor or a safe position.
- Take a moment to stretch your arms and relax your muscles.