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EZ-Bar Curl

BicepsEZ barBeginnerIsolation
EZ-Bar Curl — start position
Start
EZ-Bar Curl — finish position
Finish
Muscles worked
PrimaryBiceps

How to do it

  1. 01

    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.

  2. 02

    Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.

  3. 03

    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.

  4. 04

    Then inhale and slowly lower the bar back to the starting position.

  5. 05

    Repeat for the recommended amount of repetitions.

In the app

EZ-Bar Curl appears when you own an EZ bar and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have an EZ bar

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With cable

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