EZ Curl Bar Benefits, Muscles Worked, Workouts, and More!

Photo of a modern, well-equipped gym filled with various exercise equipment. In the foreground, a diverse male lifter with a muscular physique stands next to an EZ curl bar, looking intrigued as he examines it.

Hey, just so you know, some of the links in this post are affiliate links. That means if you click ’em and buy something, I get a little kickback, no extra cost to you. It’s like buying me a protein shake without actually having to make the shake. Thanks for the support!

Have you ever wondered why some lifters at the gym seem to have all the cool toys?

One of those nifty pieces of equipment you’ve probably seen is the EZ curl bar.

But this zig-zag shaped bar isn’t just for show; it offers a host of benefits that can take your workouts to the next level.

In this article, we’ll dive into the anatomy of the EZ bar, its benefits, and how to incorporate it into your routine. So, let’s get lifting!

Key Takeaways

  • Ergonomic Design – The EZ curl barbell is designed to reduce wrist and elbow strain, making your workouts more comfortable.
  • Muscle Activation – This bar isn’t just for show; it’s proven to activate your biceps, triceps, and forearms more effectively.
  • Versatility – From preacher curls to skull crushers, the EZ bar is incredibly versatile.
  • Buying Guide – We’ll give you the lowdown on where to find the best EZ curl bars for your home gym.
  • Avoid Mistakes – Even with the best equipment, mistakes can happen. We’ll guide you through common pitfalls and how to avoid them.

What is an EZ Curl Bar?

If you’re new to the world of lifting or just haven’t ventured beyond dumbbells and straight barbells, you might be wondering what an EZ curl bar is.

Simply put, it’s a barbell with a zig-zag design that allows for different grip angles.

man lifting a ton of weight with an EZ Curl bar

This unique design makes it a go-to for many lifters, especially those looking to target their biceps, triceps, and even forearms.

But the benefits don’t stop there; let’s break it down.

Anatomy of an EZ Curl Bar

The EZ curl barbell typically weighs between 5-35 lbs and anywhere between 47-75″ depending on the type of EZ bar.

The zig-zag or “W” shape in the middle allows for various grip widths, which can target different muscle groups.

The bar is often made of chrome or stainless steel, ensuring durability and resistance to rust.

Some models come with rotating sleeves, which can make the lifts smoother.

How It Differs from a Straight Barbell

While a straight barbell is a staple in most gyms, the EZ bar offers some distinct advantages:

  1. Grip Angles – The most noticeable difference is the multiple grip angles that the EZ curl bar offers. This can reduce the strain on your wrists and elbows.
  2. Length and Weight – EZ bars are generally shorter and lighter than standard Olympic barbells, making them easier to handle, especially in a home gym setting.
  3. Muscle Targeting – The angled grip can help isolate specific muscles, giving you a more targeted workout.
  4. Versatility – While straight barbells are often used for compound lifts like squats and deadlifts, the EZ curl barbell excels in isolation exercises like bicep curls and tricep extensions. You can even use them for pressing movements such as the bench press.

RELATED – Can You Squat With A Curl Bar?

Benefits of Using an EZ Curl Bar

The EZ bar isn’t just a fancy piece of gym equipment; it’s a game-changer for your workouts. Here’s why:

Ergonomic Grip and Reduced Strain

One of the standout features of the EZ curl barbell is its ergonomic design.

The unique angles of the bar allow for a more natural hand position, reducing the strain on your wrists and elbows.

This is especially beneficial for those who have a history of joint issues or are prone to repetitive stress injuries.

The ergonomic grip allows you to lift heavier and longer, maximizing your gains while minimizing the risk of injury.

closeup of man doing ez bar curls and the main benefits of doing so

Muscle Activation and Balance

The EZ bar isn’t just easier on your joints; it’s also more effective at targeting specific muscle groups.

Studies have shown that the angled grip activates the biceps brachii, brachialis, and brachioradialis more effectively than a straight bar.

This leads to better muscle activation and, ultimately, more balanced muscle development.

The design also helps in maintaining better balance during lifts.

Because the weight plates are closer to your natural center of gravity, you can focus more on the lift and less on stabilizing the weight, making your workouts more efficient.

How to Perform EZ Bar Curls

Ready to get those biceps popping? Let’s get into the nitty-gritty of how to perform EZ bar curls like a pro.

Step-by-Step Guide

  1. Load the Bar – Start by loading your EZ curl bar with the appropriate weight plates. Make sure to secure the weights with collars to prevent them from sliding off during the exercise.
  2. Grip Position – Stand up straight and grasp the bar with a supinated (palms-up) grip. Your hands should be shoulder-width apart on the angled sections of the bar.
  3. Starting Position – Hold the bar with your arms hanging down, keeping your elbows close to your torso. This is your starting position.
  4. The Curl – Without moving your upper arms, curl the bar toward your shoulders by contracting your biceps. Make sure to keep your elbows stationary.
  5. The Peak – Hold the top position for a second. Don’t worry about anything like squeezing the biceps, it’s not necessary.
  6. Lower the Weight – Slowly lower the bar back to the starting position, fully extending your arms.
  7. Repeat – Perform the desired number of repetitions.

Set and Rep Details

For beginners, it’s recommended to start with 1-2 sets of 5-8 reps.

As you become more comfortable and your strength increases, you can increase the intensity by training to failure while slowly adding weight.

A good rule of thumb is to aim for a weight that allows you to complete at least 5 reps but no more than 8.

If you can do more than 8 reps, it’s time to increase the weight.

Muscles Worked by EZ Bar Curls

You might think that EZ bar curls are all about the biceps, but this versatile exercise actually targets a range of muscles. Let’s break it down:

Primary and Stabilization Muscles

  1. Biceps Brachii – The star of the show. This is the muscle that gives your arm its curved, muscular appearance when flexed. The EZ bar curl targets both the long and short heads of the biceps.
  2. Brachialis – Located underneath the biceps, the brachialis also gets a good training stimulus. This muscle is essential for elbow flexion.
  3. Brachioradialis – This forearm muscle acts as a stabilizer during the curl and helps in flexing the elbow.
  4. Forearms – While not the primary focus, the unique grip of the EZ bar does engage the muscles in your forearms, giving you a more comprehensive arm workout. You can also do reverse curls to work the forearms even more.
  5. Shoulders and Core – Believe it or not, your deltoids and core muscles also get in on the action, acting as stabilizers to help you maintain proper form during the lift.

Variations of EZ Bar Curls

Feeling like a pro with the standard EZ bar curl? Great! Now let’s mix it up a bit. Here are some variations to keep your workouts fresh and target different muscle groups.

Lifter in the midst of a preacher curl, emphasizing the basic and effective movement.

Preacher Curls

Preacher curls are an excellent way to isolate the biceps and minimize the involvement of secondary muscles.

  1. Setup – Place an EZ curl barbell on a preacher bench and adjust the seat height so your armpits touch the top of the pad.
  2. Grip – Grab the bar with a supinated grip, hands shoulder-width apart.
  3. Execution – Curl the bar upwards, focusing on using only your biceps. Lower it back down with control.
  4. Benefits – This variation puts more emphasis on the lower part of the biceps, giving you that peak contraction.

Reverse Curls

Reverse curls target the brachioradialis, one of the key muscles in your forearms, and also work the biceps from a different angle.

  1. Setup – Stand up straight holding the EZ bar with a pronated (palms-down) grip.
  2. Grip – Your hands should be shoulder-width apart on the straight sections of the bar.
  3. Execution – Keeping your upper arms stationary, curl the bar towards your shoulders. Lower it back down slowly.
  4. Benefits – This variation is excellent for forearm development and improving grip strength.

Common Mistakes and How to Avoid Them

Even the best of us can fall into bad habits, especially when we’re pushing for that extra rep or more weight.

Here are some common mistakes people make while doing EZ bar curls and how to steer clear of them.

Using Momentum

  • The Mistake – Swinging the body or using the hips to lift the bar, especially when the weight gets challenging.
  • The Fix – Keep your elbows locked at your sides and your feet shoulder-width apart to provide a stable base. Focus on using only your biceps to lift the weight. If you find yourself swinging, it’s a sign you should reduce the weight.

Insufficient Range of Motion

  • The Mistake – Not fully extending the arms at the bottom or not curling the bar all the way up to the shoulders, usually to crank out more reps.
  • The Fix – Make sure to start with your arms fully extended and curl the bar up to shoulder height for maximum bicep activation. Shortchanging the range of motion will only shortchange your results.

Where to Buy an EZ Curl Bar

So, you’re sold on the benefits of the EZ bar and you’re ready to make the investment. But where do you start? Don’t worry, I’ve got you covered.

Recommendations for Home Gyms

  1. Budget-Friendly – If you’re just starting out or are on a tight budget, consider a basic chrome or cast iron EZ curl bar. These are durable and get the job done without breaking the bank.
  2. Mid-Range – For those looking for something a bit more advanced, look for an EZ bar with revolving sleeves. This feature allows the weight plates to rotate, reducing the torque on your wrists and elbows.
  3. High-End – If you’re serious about your home gym and want the best of the best, go for an Olympic EZ curl bar. These bars are made from high-quality materials and often come with a lifetime warranty.
  4. Online Retailers – Websites like Amazon and specialized fitness stores offer a wide range of options. Always check customer reviews and ratings before making a purchase.
  5. Local Sporting Goods Stores – Don’t underestimate the value of going to a physical store where you can actually feel the grip and balance of the bar before buying.
  6. Used Equipment – Websites like Craigslist or local gym liquidation sales can be gold mines for high-quality, discounted equipment. Just make sure to inspect for any signs of wear or damage.


There you have it, folks! The EZ bar is more than just a funky-looking barbell; it’s a versatile tool designed to give you a more ergonomic grip and a range of muscle activation benefits.

From the classic EZ bar curl to variations like preacher and reverse curls, this bar offers something for everyone.

Remember, the key to effective lifting is not just the equipment but also proper technique and avoiding common mistakes.

So keep those elbows tucked, extend that range of motion, and let your muscles—not momentum—do the work.

Until next time,


Related Content:

Similar Posts