Exercise guide · Biceps & Forearms

EZ-Bar Biceps Curl

Standing EZ-bar curls train the biceps with an angled grip that is often easier on the wrists. Stand tall, grip the angled sections underhand, and curl while keeping your elbows at your sides.

Targets: Biceps
Equipment: Barbell
Type: Isolation

Step by step

How to do the EZ-Bar Biceps Curl

Load an EZ-bar and choose a weight you can lift without body swing.
Stand hip-width with knees soft, chest up, and core braced.
Grip the angled sections underhand at a comfortable width and start with arms extended.
Curl the bar by bending your elbows until your forearms are near vertical.
Lower with control to full extension while keeping your elbows close to your torso.
Repeat with smooth tempo and steady posture from first rep to last.

Form cues

Elbows stay by your sides
Use angled grips to keep wrists neutral
Full extension down, strong squeeze up
Stand tall with a braced core

Common mistakes

Using a grip that is too wide or too narrow
Swinging hips or leaning back to move the bar
Letting elbows drift forward
Doing only partial reps

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Use the angled grips to reduce wrist stress; lower the load if sharp wrist or elbow pain appears at full extension.

Alternatives

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