WHY DO EZ BAR CURLS?
You want bigger biceps, but every time you grab a straight bar, your wrists and elbows start screaming.
That’s because a Traditional Barbell Curl forces your joints into a position they were never designed to handle.
The EZ curl bar puts your hands in a more natural grip, reducing strain while still letting you load up for serious muscle activation.
But just because it’s called an “EZ” bar doesn’t mean you get to go easy.
In this guide, I’ll break down why the EZ-Bar Curl can give you better results than a Straight Barbell Curl, how to do it with perfect form, and the biggest mistakes holding back your arm growth.
EZ BAR CURLS: MUSCLES WORKED
You are not curling just to move weight. You are curling to build bigger, stronger arms.
The EZ curl bar shifts the strain off your wrists and elbows so you can target the muscles that actually matter.
Here is what you are working every time you crank out a rep.
The biceps brachii is the star of the show when it comes to bicep curls.
This two-headed muscle is responsible for elbow flexion and giving your arms that full, round look.
The EZ curl bar keeps tension on both heads, but slight adjustments in grip width can shift the focus.
BICEPS BRACHII: SHORT HEAD
The short head sits on the inside of the biceps and contributes to overall arm thickness. A wider grip on the EZ curl bar shifts more emphasis onto the short head, helping fill out the front of your arms and making them look bigger from every angle.
BICEPS BRACHII: LONG HEAD
The long head of the biceps runs along the outside of your upper arm. This is the part of the muscle that creates the biceps peak. A closer grip on the EZ curl bar increases activation of the long head, helping you build that taller, more defined shape.
BRACHIALIS
If you want arms that look bigger from the side, you cannot ignore the brachialis.
This muscle sits underneath the biceps and pushes them up for a more powerful look.
Because the EZ curl bar keeps your hands in a slightly neutral position, it increases brachialis activation compared to a straight bar.
EZ BAR VS. BARBELL FOR CURLS
The EZ curl bar isn’t just another piece of equipment. It solves real problems that come with Straight Bar Biceps Curls.
If you’ve ever felt wrist pain, elbow discomfort, or struggled to keep proper form with a Traditional Barbell Curl, the EZ-Bar Curl might be the better option. Here’s why:
LESS WRIST AND ELBOW STRAIN
A straight curl barbell forces your wrists into full supination, which can put stress on the joints over time.
The EZ curl bar has an angled grip that keeps your hands in a more natural position.
This reduces elbow strain, making it a great option if you’ve ever dealt with tight elbows or discomfort during Arm-Blaster Curls or Preacher Curls.
MORE COMFORTABLE GRIP
Lifting heavy isn’t just about piling on the weight. It’s about control and positioning.
The EZ-bar curl lets you load up with Olympic weight plates while keeping your grip strong and stable.
The medium volcano knurling on the chrome-coated shaft provides a secure hold without tearing up your hands.
Whether you’re hitting Incline Biceps Curls or Spider Curls, this bar gives you better leverage for faster muscle growth.
REDUCED SHOULDER STRESS
If you’ve ever felt shoulder discomfort while curling, it’s not just in your head. A straight weight bar forces internal rotation at the shoulders, which can lead to strain over time.
The EZ-Bar Curl minimizes that rotation, keeping your shoulder blades retracted and reducing unwanted tension.
This is especially useful for lifters who also focus on tricep workouts and need to avoid excessive stress on the joints.
VERSATILITY FOR MORE BICEPS GAINS
With one bar, you can safely perform a number of curls including EZ-Bar Reverse Curls, EZ Bar Grip Curls, and Curl Preacher variations to target different parts of the biceps.
Combine this with control, the right reps, and different weight bar techniques, and you’re hitting all angles of arm growth.
STRONG BUILD FOR SERIOUS LIFTING
Not all bars are created equal. The EZ curl bar is built with high-end steel, sleeve bushings, and a shaft diameter – 28mm, making it durable enough to handle commercial weights and high reps.
The loadable sleeve length allows for heavier intended weight capacity, and the shaft coating prevents wear over time.
If you’re serious about arm development, the EZ curl bar is more than just an alternative. It’s a smart way to train for long-term growth without sacrificing your joints.
HOW TO DO EZ BAR CURLS
You can load up the EZ curl bar with Olympic-sized weight plates, but if your form is off, you are not going to get the most out of the movement.
Proper technique matters. Follow these steps to get maximum muscle activation and build bigger arms with every rep.
No EZ curl bar? No problem.
You can still get the same benefits using dumbbells. The key is to adjust your grip to mimic the angled positioning of the EZ curl bar while keeping tension on the biceps.
I’ll explain how to do both versions below.
EZ BAR CURLS
HOW TO DO THE EZ BAR CURL:
- Stand tall with your feet shoulder width apart.
- Keep your shoulder blades retracted, and your core engaged. This creates a solid foundation and prevents unwanted sway that steals tension from the key muscles.
- Use a close or shoulder-width grip on the EZ curl bar.
- Lift the bar by squeezing your biceps and keeping your elbows tight to your torso. Do not let your elbows flare out or drift forward past shoulder height. Keep tension on the biceps throughout the movement and avoid using momentum to cheat the rep.
- At the peak of the curl, contract your biceps hard. This is where the muscle activation happens.
- Do not drop the weight. Lower the bar slowly and keep tension on the muscles. Every rep counts, and controlled negatives will build strength faster.
WHAT MAKES IT EFFECTIVE: The angled grip reduces strain while still allowing for full activation of the biceps with bicep curls. The nice knurling on the bar helps with control, so don’t over grip and waste energy.
EZ DUMBBELL CURLS
HOW TO DO THE EZ DUMBBELL CURL:
- Stand tall with your feet shoulder width apart.
- Keep your shoulder blades retracted, and core braced. Stability is key for maximizing each rep and preventing unnecessary movement.
- Instead of holding the dumbbell handle with a full supinated grip like a Standard Curl, rotate your wrists slightly inward. This mimics the grip of an EZ curl bar, reducing wrist strain while keeping the tension on the biceps.
- Drive the weight up by squeezing your biceps. Keep your elbows tight to your sides and do not let them drift forward.
- At the top, squeeze hard before lowering the dumbbells under control. No swinging, no momentum, just strict form.
- Control the eccentric phase of the movement. Lowering too fast means missing out on extra time under tension, which is key for muscle growth. Slow it down and make every rep count.
- Since you are not using Olympic-sized weight plates like you would on a bar, make sure you push yourself with proper weight selection. More resistance equals more gains, but only if you maintain good form.
WHAT MAKES IT EFFECTIVE: This variation is a great addition to your workout ideas, giving you the benefits of an EZ curl without needing a bar. Stick to proper weight bar reps, keep tension on the muscle, and watch your arms grow.
EZ BAR CURLS: COMMON MISTAKES
Grabbing the EZ Curl Bar and cranking out reps might feel like you’re building bigger arms, but small mistakes can hold back your progress.
Poor form shifts tension away from the biceps, limits muscle activation, and puts unnecessary stress on your joints.
Fix these mistakes and your EZ-Bar Curls will actually build muscle instead of just looking like another bad rep in the gym.
Keep the form strict, stay in control, and focus on quality over ego lifting.
USING TOO MUCH WEIGHT
If you have to swing your body to get the bar up, it is too heavy. The goal is to control the weight, not let the weight control you.
Drop to a weight where you can perform strict weight bar reps without momentum taking over.
Your biceps will grow faster when they are doing the work, not your lower back.
FLARING THE ELBOWS
Your elbows should stay locked in at your sides. Letting them drift outward or move forward shifts tension away from the biceps.
Keep them tucked in and focus on driving the weight up with your arms, not your shoulders.
RUSHING THE ECCENTRIC PHASE
Lowering the weight too fast is a waste of effort. The eccentric phase is where a lot of muscle growth happens.
Slow it down and control the descent to keep the biceps under tension for longer.
GRIPPING THE BAR TOO WIDE OR TOO NARROW
A grip that is too wide shifts tension to the shoulders, while a grip that is too narrow overloads the wrists.
Use a grip that feels natural, keeping your hands just outside hip width.
The sleeve coating on the bar should help with grip, so there is no excuse for letting it slip.
IGNORING THE SQUEEZE AT THE TOP
Half reps do not cut it.
At the top of the movement, squeeze your biceps as hard as possible before lowering the weight.
POOR SHOULDER POSITION
Hunching forward or letting your shoulders roll forward reduces biceps engagement.
Keep your shoulder blades retracted and maintain good posture throughout the lift.
This keeps tension where it belongs and prevents unnecessary strain on your joints.
The EZ curl bar is one of the best tools for building bigger biceps without wrecking your wrists and elbows.
But just grabbing the bar and cranking out reps won’t cut it.
Lock in your form, control every rep, and avoid common mistakes like swinging the weight, flaring your elbows, and rushing the negative.
Do it right, and you’ll maximize muscle activation and start packing on real size where it matters: your arms.
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- The EZ curl bar places your hands in a more natural position, reducing wrist and elbow strain while allowing for heavier lifting with Olympic-sized weight plates without unnecessary joint stress.
- Its angled grip keeps tension on both heads of the biceps brachii, along with greater engagement of the brachialis and brachioradialis for fuller arm development.
- Unlike a straight bar, it reduces shoulder strain by minimizing internal rotation, keeping the shoulder blades retracted for safer, more effective curls.
- The medium volcano knurling and sleeve coating provide a secure grip without excessive wrist rotation.
- Here’s how to perform the EZ Bar Curl:
- Stand tall with your feet shoulder width apart. Keep your shoulder blades retracted, and core braced for stability.
- Use a close or shoulder-width grip, depending on which part of the biceps brachii you want to target. Hands should be positioned along the angled grip of the EZ curl bar for reduced wrist strain.
- Lift the bar by squeezing your biceps and keeping your elbows tight to your sides. Do not let your elbows flare out or drift forward past shoulder height.
- At the peak of the curl, contract your biceps hard to maximize muscle activation. Hold the squeeze for a second before lowering the weight.
EZ BAR CURLS FAQ
Good? It is one of the best tools for building bigger, stronger biceps without wrecking your wrists and elbows.
The EZ curl bar reduces joint strain, allows for heavier lifting, and keeps tension on the biceps brachii, brachialis, and brachioradialis for complete arm development.
If you are serious about arm growth and longevity, the EZ-bar curl needs to be in your routine.
Here’s how to do EZ Bar Curls with perfect form:
Stand with your feet shoulder-width apart and keep a slight bend in your knees for stability. Pull your shoulder blades back and engage your core to prevent unnecessary movement.
Grab the EZ curl bar using a shoulder-width or close grip, depending on which part of the biceps brachii you want to emphasize. Position your hands along the bar’s angled grip to take stress off your wrists and elbows.
Keep your elbows locked in at your sides and lift the bar by contracting your biceps. No swinging and no momentum. Stop once your hands reach shoulder height, keeping all the tension in your arms.
At the peak, contract your biceps hard for maximum activation. Hold for a second before transitioning into the lowering phase.
Slowly lower the bar, resisting gravity to keep your muscles under tension. The eccentric phase is where real growth happens, so don’t rush and make every second count.
If your forearms are lighting up in pain, it usually comes down to grip position, weight selection, or mobility issues.
A grip that is too narrow or too wide can put extra stress on the brachioradialis, leading to discomfort.
Going too heavy too soon forces your forearm muscles to compensate, causing strain.
If pain persists, try adjusting your grip, focusing on controlled reps, or incorporating reverse curls to strengthen your forearms and improve endurance.
REFERENCES
Jeff Cavaliere M.S.P.T, CSCS
Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.
