EZ-Bar Curl
The EZ-Bar Curl primarily targets your Biceps. It requires barbell and is best suited to beginner lifters.
Beginner level · Equipment: Barbell · Isolation · Pull
Primary muscles: Biceps
How to perform EZ-Bar Curl
- Step 1. 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.
- Step 2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Step 3. 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.
- Step 4. Then inhale and slowly lower the bar back to the starting position.
- Step 5. Repeat for the recommended amount of repetitions.
Sample sets & reps for EZ-Bar Curl
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Alternate Hammer Curl — dumbbell
- Alternate Incline Dumbbell Curl — dumbbell
- Barbell Curl — barbell
- Barbell Curls Lying Against An Incline — barbell
- Brachialis-SMR — stretch
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